WOD

Workout Of the Day

Saturday, January 18th, 2020

Workout of the Day: "Mile High" For time: 800 meter run 50 power snatches (75/55) 800 meter run 7 rope climbs 800 meter run 50 bar facing burpees ...

Friday, January 17th, 2020

Workout of the Day: "Speedo" Every 3 minutes x 5 rounds: 21/15 calorie row 15 plate hops 5 thrusters -Building to a heavy thruster weight...

Thursday, January 16th, 2020

Workout of the Day: "Nauseated" In front of a clock set for 12 minutes: 1 minute of double unders 1 minute of dumbbell snatches (50/35) 2 minutes of...

Wednesday, January 15th, 2020

Strength:  Power clean complex x 6 sets: Clean pull + hang power clean + power clean E1:30MOM Cash out:   3 giant sets: 20 barbell good mornings 15 DB...

Tuesday, January 14th, 2020

Strength:  Back squat waves Set 1:  6 reps @ 74% Set 2:  4 reps @ 80% Set 3:  2 reps @ 86% -3 minute rest Set 4:  6 reps @ 80% Set 5: ...

Monday, January 13th, 2020

Workout of the Day: "Perpetual" EMOM for 30 minutes (6 sets) of: Minute 1 - 6 deadlifts @ 60% of 1RM Minute 2 - 6/4 bar muscle-ups Minute 3...

Saturday, January 11th, 2020

Workout of the Day: "What a Drag" In teams of 3 with a 17 minute time cap: 12-9-6 rope climbs 100 double unders  80' wheel barrel  -In remaining time...

Friday, January 10th, 2020

Strength:  Tempo Front Squat On the minute x 9:  1 tempo front squat Tempo:  3 seconds down, 3 seconds bottom pause, 3 seconds stand Sets 1-3:...

Thursday, January 9th, 2020

Strength:  Olympic Cycling On the 2:30 x 6 sets: 3-position power clean Pausing split jerk (drop barbell) Power clean Split Jerk 0:00 - 50% of 1RM C&J 2:30 - 55% 5:00...

Wednesday, January 8th, 2020

Running work:  Three rounds:  Run 400 meters, rest 1 minute, run 200 meters, rest 30 seconds, run 100 meters. Rest 2 minutes between rounds.    -Compare to 9/26/18 and 3/28/17   Workout of the Day: "Stairway to Heaven" Four rounds for time of: 200 meter run 12 burpees 1 rope climb -Compare to 3/27/17...