WOD

Workout Of the Day

Friday, April 26th, 2019

Workout of the Day: "Fortnite" With a partner, complete the following for time: 50 burpees 400 meter run w/ a med ball (20/14) 50 box jumps (24/20) 400 meter run...

Thursday, April 25th, 2019

Strength:  Bench press  0:00 - 5 @ 40% 2:00 - 5 @ 50% 4:00 - 5 @ 60% Workout of the Day: "Top of the World" Four rounds for time of: 15 GHD sit-ups 30 thrusters (65/45) 45 double...

Wednesday, April 24th, 2019

Strength:  Deadlift On the 2:00 x 6 sets: 0:00 - 3 deadlifts @ 74% 2:00 - 1 deadlift @ 81% 4:00 - 3 deadlifts @ 74% 6:00 - 1 deadlift @ 86% 8:00...

Tuesday, April 23rd, 2019

Strength:  Back squat 0:00 - 6 reps @ 67% 2:00 - 3 reps @ 72% 4:00 - 6 reps @ 67% 6:00 - 3 reps @ 77% 8:00 - 6 reps @ 67% 10:00...

Monday, April 22nd, 2019

Strength:  Push press 4 x 6 0:00 - 6 @ 70% 2:00 - 6 @ 72% 4:00 - 6 @ 74% 6:00 - 6 @ 76% Workout of the Day: "Double Crossed" 10-8-6-4-2 power...

Saturday, April 20th, 2019

Workout of the Day: "Midnight City" AMRAP 3 minutes of: 10/7 calories rowing 5 bar muscle-ups AMRAP 3 minutes of: Burpee pull-ups AMRAP 3 minutes of: 30 double-unders 100 meter sprint AMRAP 3 minutes...

Friday, April 19th, 2019

Workout of the Day: "Embezzle" Every 10 minutes for 30 minutes (3 sets) for max calories/reps of: 2 minutes of rowing (for calories) 2 minutes of barbell...

Thursday, April 18th, 2019

Strength:  Deadlift On the 2:00 x 6 sets: 0:00 - 3 deadlifts @ 72% 2:00 - 1 deadlift @ 79% 4:00 - 3 deadlifts @ 72% 6:00 - 1 deadlift @ 84% 8:00...

Wednesday, April 17th, 2019

Workout of the Day: "Septenary" In teams of 2, with one person working and one person resting, partners will alternate movements and complete AMRAP in...

Tuesday, April 16th, 2019

Strength:  Bench press  0:00 - 5 @ 75% 3:00 - 3 @ 85% 6:00 - 1+ @ 95% Gymnastics conditioning: On the 3:00 x 4 rounds: 15/12 calorie row 40 double...

Monday, April 15th, 2019

Spring shirt orders due by Wednesday!  Strength:  Back squat 0:00 - 6 reps @ 65% 2:00 - 3 reps @ 70% 4:00 - 6 reps @ 65% 6:00 - 3 reps @...