WOD

Workout Of the Day

Friday, June 5th, 2020

Workout of the Day: "Reciprocity" teams of 3, complete the following for time: 180/150 calorie row  300 double unders 150 sit-ups 240 double unders 120 sit-ups 180 double unders 90 sit-ups 120 double...

Thursday, June 4th, 2020

Strength:   On the 1:30 x 5 sets:   1 pausing front squat 1 front squat  1 thruster Set 1:  50%, Sets 2-5: Build to a heavy complexWorkout of the...

Wednesday, June 3rd, 2020

Strength/conditioning:  Bench and bike E3MOM x 5:3 bench press (climbing each round) 13/8 calorie bike -Must go immediately from bench to bike -Compare to 12/7/18 Run conditioning: 4 rounds:  4 minutes of work, 1 minute...

Tuesday, June 2nd, 2020

Strength: OTM x 11: Snatch waves - 1 squat snatch on each minute w/ rest minutes Min 1:  68%, Min 2:  72%, Min 3: ...

Monday, June 1st, 2020

Gymnastics conditioning: On the minute x 10:  1 set of strict HSPU Workout of the Day: "Return to Normalcy" For time: 400 meter run 21 pull-ups 9 burpees to a...

Sunday, May 31st, 2020

Workout of the Day: "Monostructural Tabata" With 20 seconds of work and 10 seconds of rest, complete 8 rounds of each: Row...

Saturday, May 30th, 2020

Workout of the Day: "Inclusive" With a partner (one person working and one person resting), complete 7 rounds for time of: 16 DB goblet step-ups (24/20)...

Friday, May 29th, 2020

Strength: OTM x 10: 1 front squat 3 back squats -Barbell is loaded at 69% of 1RM front squat for all repetitions.   Workout of...

Thursday, May 28th, 2020

Workout of the Day:"Harsh Reality" 4 2-minute rounds of: 75 double unders Max reps sumo deadlift high pulls (75/55) -Rest 1 minute between rounds ...

Tuesday, May 26th, 2020

Workout of the Day: "The Murph Hangover" Choose two of the following and perform 100/75 calories on each:Option A - Bike and row Option...

Monday, May 25th, 2020

Workout of the Day: "Murph"  For time: 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run -Compare to 5/27/19, 5/28/18, 5/29/17, 5/30/16, and 5/25/15 ...