Workout of the Day

Check back daily for the latest WOD

2-9-2017

2-9-2017

2-9-2017 A: “Jackie” RX= 1000m row 50 thrusters (45/33) 30 pull ups for time 15 minute time cap TSE: Chest 2 Bar, 75/53# SC: Ring Row, Wall Ball 14/8# B: “Death By Air Squat” EMOTM (20) 10 Air squats Add 2 additional squats each...
2-8-2017

2-8-2017

2-8-2017 A: Snatch + Drop Snatch + OHS (50% 1RM Snatch) EMOTM 20 add 5lbs every two makes B: Every two minutes Box Over Burpee (30″/24″) 9 reps Each round add 3 reps RX: 24/20″ SC:...
2-7-2015

2-7-2015

2-7-2017 A: Handstand Push Up Breakdown and Technique practice TSE: deficits RX: kipping SC: 70#/45# plate for reduction of ROM 12 minute cap then AMRAP 1 of above B: Every two minutes on the two minutes: 40% of AMRAP 1 above 15 rounds (30...
2-6-2017

2-6-2017

2-6-2017 A: Double Under practice 15 minute time cap B: 6 Rounds for time: 50 Double Unders 5 Muscle Ups 10 Front Rack Lunges (135/95) 25 minute time cap RX: 150 single unders, 10 pull ups, 95/65 SC: 100 single unders, 10 ring rows, bw...
2-4-2017

2-4-2017

2-4-2017 TEAM WOD A: Row 1000m then with any remaining time, complete as many reps as possible Hang Clean (225/155) 8 minute time cap Only one partner works at a time, score equals the number of cleans completed in the time allotted RX: 135/95# SC: 32/24kg B: Rest 10 minutes C: 10 Burpees 20 Wall Balls (20/14) 30 Sit Ups AMRAP 20 only one partner works at a time, score equals total rounds completed RX: 14/10 SC:...
2-3-2017

2-3-2017

2-3-2017 A: Power Jerk 2-2-2-2-2-2-2-2 12 minute time cap B: Every 3 minutes add 3 reps to the following: 1st Round Thruster (135/95) 6 reps Chest 2 Bar Pull Up 6 reps Workout ends when you fail to complete the allotted reps in under 3 minutes, or at 30:00 RX: 95/65, Pull up SC: 50/30, -33%/-50% assisted...

2-2-2017

2-2-2017 A: EMOTM 13: Snatch (60% of 1RM) (Touch N Go) 1-2-3-2-1-2-3-2-1-2-3-2-1 B: 30 reps, not for time Any squat, 60% of 1RM (Must know 1RM...
2-1-2017

2-1-2017

2-1-2017 New Month, New You A: Run 400m Box Jump (30/24″) 9 reps Deadlift (225/155#) 15 reps AMRAP 18 minutes RX: BJ 24/20″, DL 185/123# SC: 20/16″, KBS 32/24kg B: 30 reps, not for time TSE: Chest 2 Bar RX: Pull Up SC: Band Assisted...
1-31-2017

1-31-2017

1-31-2017 A: Work up to a heavy single in the following complex: 1 clean + 1 power jerk + 1 split jerk 15 minute time cap B: 25 Double Unders 9 HSPU 7 Toes 2 Bar 5 RFT 12 minute time cap RX: 75 single unders, 9 STOH (135/95), 7 pull ups SC: 50 single unders, 9 HRPU, 14 sit...
1-30-2017

1-30-2017

1-30-2017 A: Row (cals) AMRAP 4 minutes (note average watts) B: EMOTM 20 Odds: Row 70% of average watts above Evens:...