Workout of the Day

Tuesday, October 2, 2018

MAIN WOD 2 Rounds of: AMRAP in 7 min 7 Hang Snatch 95/65 5 Pull ups 3 Dips 7 Overhead Squat 5 Ring Rows 3 Push ups 15 Burpees After AMRAP rest 3 mins   COMP WOD 2 Rounds of:… Read more »

Monday, October 1, 2018

MAIN WOD In partners, For time: 3 Rounds 1000m Row 22 2xDB front squats 50/35 12 Toes to bar Every 60s including the first 60s: 3 synchro burpees   COMP WOD In partners, For time: 3 Rounds 1000m Ski or… Read more »

Sunday, September 30, 2018

GYMNASTICS A) Skill A1) Feet together Air squats 10 X 5 A2) Toe nail Spot Squat 5/side X 5 B) Skill Strength Counter Balance or Plate wedge pistols 20 alt. X 3 C) Strength C1) Single Arm DB Row 10… Read more »

Saturday, September 29, 2018

MAIN/COMP WOD CHOOSE YOUR OWN ADVENTURE WORKOUT A In partners, divided any way: In 5 mins do: 1000/700m row [850 for mixed teams] 21 2xDB Thrusters 35/20 [comp: 50/35] 15 2xDB Front Squats 9 2xDB Shoulder to overhead ** Only… Read more »

Friday, September 28, 2018

MAIN/COMP WOD AMRAP 20 mins 5 Hang Snatch 95/65 10 Toes to bar 20 Double unders

Thursday, September 27, 2018

MAIN WOD For time: 10 Cleans 115/85 1 HSPU 15 Wall Balls 2 HSPU 7 Front Rack Front Lunges 3 HSPU 10 Pull ups 4 HSPU 15 Burpees over bar 5 HSPU 20 Inside/Sumo Deadlifts 6 HSPU   COMP WOD… Read more »

Wednesday, September 26, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Skill Strict Hanging Knees to elbows 1-3 X 6 B) Skill Strength Beat Swing + Toes To Bar 3+5-7 X 4 C) Strength C1) Bar/Ring Dips 10 X 5 C2) DB Front Raises 10 X… Read more »

Tuesday, September 25, 2018

MAIN WOD 5 min AMRAP 5 Front Squats 155/105 5 Burpee over bar For time, 1 Round for every Rep Under 60 reps in previous AMRAP 10 Wall Ball 7 Burpee over bar 2 HSPU   COMP WOD 5 min… Read more »

Monday, September 24, 2018

MAIN WOD EMOM M1 12 Alt 2xDB Overhead Front Lunge 35/20 M2 2,4,6… Overhead Squat 95/65 Then, Immediately: EMOM [up to 10 mins] 10/8 Cal Bike Biking or rowing minutes will go to 10 minutes or until the last person… Read more »

Sunday, September 23, 2018

GYMNASTICS A) Skill Beat Swings + Pull Ups 5+2 X 6 B) Skill Strength Strict weighted Pull Ups (find working weight) 3 X 4 C) Strength C1) DB Step Ups 10 X 5 C2) Straight Bar Bicep Curl 10 X… Read more »