• Workout of the Day

    **There will only be a 9am class on Labor Day (Monday, 9/1)**

    "Fight Gone Bad!"

    Three rounds of:

    Wall-ball, 20 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 75 pounds (Reps)
    Box Jump, 20" box (Reps)
    Push-press, 75 pounds (Reps)
    Row (Calories)

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.



  • Workout of the Day

    Strength

    Back Squat

    5 @ 75%  3 @ 85%  1 @ 95%

    Conditioning

    21-15-9 reps of:

    Squat Cleans

    Box Jumps


  • Workout of the Day

    Strength

    Shoulder Press

    5 @ 75%  3 @ 85%  1 @ 95%

    Conditioning

    For Time:

    800m Partner medball carry (20/14)
    800m Partner plate carry (45/25)
    800m Partner double KB/DB carry (53×2/35×2)

    *Any combo on the run/carry is allowed. Partners must stay together though.

    **30 minute time cap

     

     

  • Workout of the Day

    For Time:

    30 Wall Balls

    30 Overhead Walking Lunges

    20 Wall Balls

    20 Overhead Walking Lunges

    10 Wall Balls 

    10 Overhead Walking Lunges

    20 Wall Balls

    20 Overhead Walking Lunges

    30 Wall Balls

    30 Overhead Walking Lunges

    *Overhead walking lunges are done with a plate locked out overhead


  • Workout of the Day

    Strength

    Deadlift

    5 @ 75%  3 @ 85%  1 @ 95%

    Conditioning

    Complete as many rounds and reps as possible in12 minutes of:
    10 Kettlebell Swings (AHAP)
    20 Box Jumps
    250 Meter Row


     

     

     

     

  • Workout of the Day

    Strength

    Bench Press

    5 @ 75%  3 @ 85%  1 @ 95%

    Conditioning

    For time:

    800m Run

    Then 3 rounds of:

    15 Chest to Bar (C2B) Pull ups

    15 Ring Dips

    800m Run

    **18 min Time Cap**



  • Workout of the Day

    "Griff"

    For time:
    Run 800 meters
    Run 400 meters backwards
    Run 800 meters
    Run 400 meters backwards

     

  • Workout of the Day

    Strength

    Shoulder Press

    3 @ 70%  3 @ 80%  3 @ 90%

     Conditioning

    As many rounds as possible (AMRAP) in 12 minutes of:

    10 Box Jumps

    20 Double Unders


  • Workout of the Day

    Strength

    Back Squat

    3 @ 70%  3 @ 80%  3 @ 90%

    Conditioning

    “Nancy”

    Complete 5 rounds for time of:

    Run 400m
    15 Overhead Squats (95/65)



  • Workout of the Day

    For time:

    50-40-30-20-10 Wall Balls 
    25-20-15-10-5 Chest To Bar (CTB) Pullups

     

  • Workout of the Day

    Strength

    Bench Press

    3 @ 70%  3 @ 80%  3 @ 90%

    Conditioning

    21-15-9 reps of:

    Calorie Row

    Wall Balls

    Push Ups


  • Workout of the Day

    Strength

    Deadlift

    3 @ 70%  3 @ 80%  3 @ 90%

    Conditioning

    5 Rounds For Time of:

    Run 400m
    5 Right arm KB/DB power snatch 
    5 Left arm KB/DB power snatch 
    10 Burpee pull ups 



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