WOD

Workout Of the Day

Friday, December 13th, 2019

Workout of the Day: "Iron Lotus" Teams of 3 for time (30 minute cap): 800 meter wreck bag run (50/35) 80/60 calorie row 80 box jump overs (24/20) 80...

Thursday, December 12th, 2019

Gymnastics work:   0:00 - 5:00 - Handstand floater practice  5:00 - 10:00 - AMRAP 3 strict CTB pull-ups + 3 deadstop strict HSPU 10:00 - 15:00 -...

Wednesday, December 11th, 2019

Workout of the Day: "Repeat Offender" 10 1-minute rounds of: 3 deadlifts (315/205) 60 yard shuttle sprint (5 yards, 10 yards, 15 yards) Max reps burpees -Rest 2 minutes between...

Tuesday, December 10th, 2019

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle...

Monday, December 9th, 2019

Strength:  Olympic Cycling Alternating on the 1:30 x 4 rounds (12 minutes): Interval #1: 1 high hang power snatch 1 hang power snatch 1 low-hang power snatch 1 power...

Saturday, December 7th, 2019

Workout of the Day: "Dream Your Life Away" 5 intervals, each for time of: 60 double unders 15 push-ups, hand release 10 meter handstand walk -Rest 2 minutes between...

Friday, December 6th, 2019

U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne...

Thursday, December 5th, 2019

Running work:  10 rounds, each for time:  5-10-15 yard shuttle sprint Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).  Rest as needed between sprints.  -Compare to...

Wednesday, December 4th, 2019

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during...

Tuesday, December 3rd, 2019

Workout of the Day: "Mini-Sea Horse" 3 rounds: 30/20 calorie Assault bike 500 meter row 400 meter run 10 burpee box jump overs...

Monday, December 2nd, 2019

Strength:  Olympic complex On the 2:00 x 5 sets: 3 power cleans 3 front squats 3 push jerks Set 1:  60%, Set 2:  65%, Set 3: 70%, Set...