WOD

Workout Of the Day

Friday, August 7th, 2020

Workout of the Day: "Upchuck" 10 rounds of: 15 seconds of max push-ups -Rest 1 minute 15 seconds of max Assault bike calories -Rest 1 minute *Wear a...

Thursday, August 6th, 2020

Gymnastics Skill Work:  Ring or Bar Muscle-Up practice 5 rounds, not for time: 40% max ring or bar muscle-ups 200 meter recovery run between setsCash...

Wednesday, August 5th, 2020

Strength: 1RM deadlift Cash out: Recovery bike, row, or ski Not for score: 4:00 light pace 3:00 moderate pace 2:00 hard pace 3:00 moderate pace 4:00 light pace ...

Tuesday, August 4th, 2020

Workout of the Day: "Misfit" For time: 30-20-10 Strict HSPU Bench press (155/95) Pull-ups Cash out: 1.5 mile run (not for time) ...

Monday, August 3rd, 2020

Strength/Conditioning: On the 2:00 x 12:00 (3 rounds): A) 1:30 Max double unders  B) 3 high hang power cleans + 3 hang power cleans + 3...

Saturday, August 1st, 2020

Workout of the Day: "Curveball" 4 rounds of: In 4 minutes: 500/400 meter row w/ time remaining, AMRAP: 3/2 bar muscle-ups 5 HSPU 7 deadlifts (225/155) -Rest 3...

Friday, July 31st, 2020

Workout of the Day: "Meltdown" In teams of 3, AMRAP in 20 minutes: 30/20 calorie row to start each round (different teammate must row...

Wednesday, July 29th, 2020

Workout of the Day: "Neon" Ten rounds of: In two minutes, complete a 20/15 calorie row and in the remaining time max hang power...

Tuesday, July 28th, 2020

Strength: Snatch Technique A) On the 1:30 x 5 sets:   2 snatch drops 2 tall snatches Set 1:  Empty barbell, Set 2:  35% of 1RM snatch,...

Monday, July 27th, 2020

Workout of the Day: "Wrong Turn" Three rounds for time of: 400 meter run 25' single DB overhead walking lunge (right arm) - (50/35) 25' single...