WOD

Workout Of the Day

Friday, May 15th, 2020

Strength: OTM x 9:  Snatch waves - 1 squat snatch on each minute Min 1: 60%, Min 2:  64%, Min 3:  68% Min 4:  64%, Min...

Thursday, May 14th, 2020

Workout of the Day: "Cement Row" Every 3:00 x 7 rounds: 30/20 calorie row 12 toes to bar -Score is slowest round.  -Compare to 10/24/19, 3/14/19, 2/22/18, and 3/16/17 ...

Wednesday, May 13th, 2020

Strength: OTM x 10: 1 front squat 3 back squats -Barbell is loaded at 65% of 1RM front squat for all repetitions.   Conditioning: EMOM x...

Tuesday, May 12th, 2020

Strength: E1:30MOM:  Shoulder press 5-4-3-2-1 (climbing to a heavy single) Conditioning: EMOM x 8: Odd minute:  8 burpees + max barbell (45/35) strict shoulder press Even minute: ...

Monday, May 11th, 2020

Workout of the Day: "Skid Row" AMRAP in 4 minutes: 7 lateral barbell burpees 14 hang power cleans (155/105) 21/15 calorie row Rest 4 minutes. AMRAP in 4 minutes: 7 lateral...

Sunday, May 10th, 2020

Workout of the Day: "High Hopes" Complete as many rounds as possible in 20 minutes of: 200 meter run 1 minute of plank hold ...

Saturday, May 9th, 2020

Workout of the Day: "Single-handed" AMRAP in 20 minutes: 50/40 calorie row 40 overhead squats (95/65) 30 box jump overs (24/20) 20 pull-ups -Compare to 2/16/19 ...

Thursday, May 7th, 2020

Strength: EMOM x 8: 20 unbroken double unders + 1 cluster (a cluster is a squat clean into a thruster)  Gymnastics work: EMOM x 4 sets: Odd...

Wednesday, May 6th, 2020

Workout of the Day: "Christine" Three rounds for time of:Row 500 meters12 deadlifts, body weight21 box jumps, 20 inch box  -Compare to 8/30/18, 10/10/16 and 10/16/15 ...

Tuesday, May 5th, 2020

Strength OTM x 10: 1 front squat and 3 back squats -Barbell is loaded at 63% of 1RM front squat for all repetitions.   Gymnastics work 3...

Monday, May 4th, 2020

Workout of the Day: "Sand Storm" AMRAP in 4 minutes: 21-15-9 Power snatch (75/55) Burpees Rest 4 minutes. AMRAP in 4 minutes: 15-12-9 Power snatch (95/65) Burpees Rest 4 minutes. AMRAP in 4 minutes: 12-9-6 Power snatch (115/80) Burpees -Compare...