LATEST WOD

Thursday 07-23-2020 Workout Of the Day

Thursday 07-23-2020 Workout Of the Day A. 5 sets for max reps pushups rest exactly 90s b/w sets B. 5 sets for max reps strict pullups rest exactly 90s b/w sets C. 1:30 on/1:30 off x 5 sets 15/12 cal row or 12/9 cal bike + max rep burpees over rower in time remaining...

Wednesday 07-22-2020 Workout Of the Day

Wednesday 07-22-2020 Workout Of the Day 4:00 work/2:00 rest x 6 sets 300m run (buy-in) max reps in remaining time* *R1&4: DB snatch @35/50# *R2&5: HSPU *R3&6: DB step overs @35/50# & 20/24" Workout Notes/Intentions: Essentially you are doing 6 x 4...

Tuesday 07-21-2020 Workout Of the Day

Tuesday 07-21-2020 Workout Of the Day A. 5 RNFT 5/leg front rack deficit BB lunges 5 BB push press 10 BB hip thrusts @20x2 B. 10 min AMRAP front rack BB lunges @65/95#* *EMOM, starting @0:00 perform 3 burpees + 6 KBS @40/60# score= total lunges in 10 mins Workout...

Monday 07-20-2020 Workout Of the Day

Monday 07-20-2020 Workout Of the Day A. E2:30 x 6 sets (15 min) 3 deadlifts 6 strict ring dips 9 strict t2b/t2r 5 RFT time cap 17 mins 300m run 6 deadlift @185/275# 9 burpee box jumps @20/24" Workout Notes/Intentions: For Part A, you will build to a challenging set of...

Sunday 07-19-2020 Workout Of the Day

Sunday 07-19-2020 Workout Of the Day A. 5 rounds 5 strict DB press (R) 7 DB/KB row (R) 5 strict DB press (L) 7 DB/KB row (L) 5 strict pullups rest 1:30 B. 6 sets for max reps (12 min) 0:30 bike 0:30 jumping lunges 1:00 rest Workout Notes/Intentions: Part A is an upper...

Saturday 07-18-2020 Workout Of the Day

Saturday 07-18-2020 Workout Of the Day Get as far as possible in 40 minutes... 3 rounds:  20 DB snatch @35/50# 20 box jumps @20/24" 20 wallballs @14/20# rest 3:00 300m run 30 power cleans @65/95# 30 bar facing burpees rest 3:00 3 rounds: 20 sng DB hang C&J @35/50#...

Friday 07-17-2020 Workout Of the Day

Friday 07-17-2020 Workout Of the Day 30 min partner AMRAP 30 back squats @95/135# 30 ring dips 30 dbl KB C&J @35/50# 30 hang power cleans @95/135# 30 floor press @95/135# Workout Intentions/Notes: For this partner WOD, try to orientate yourself in a square that is...

Thursday 07-16-2020 Workout Of the Day

Thursday 07-16-2020 Workout Of the Day A. 5 RNFT 1 TGU/side 5 Bulgarian split squats/side @22X1 12 gorilla rows B. For time: time cap: 14 mins 500m row 50 KB snatch @35/50# 25 t2b 50 KB snatch 500m row  Workout Intentions/Notes: The class will spend some time...

Wednesday 07-15-2020 Workout Of the Day

Wednesday 07-15-2020 Workout Of the Day A. 5 RFT @105/155# time cap 25 min 15 bar facing burpees 12 deadlifts 9 hang power cleans 6 S2OH 300m run B. 3 sets: 10 sec hollow hold 10 hollow rocks 10 V-ups 10 dead bugs Workout Intentions/Notes: Part A is a spin on the...

Tuesday 07-14-2020 Workout Of the Day

Tuesday 07-14-2020 Workout Of the Day A. EMOM x 15 min min 1: 10 HSPU min 2: 5 strict chinups (+ weight) min 3: 10 pistols B. 4 RFT time cap: 15 min 60 DU 30 box jumps @20/24" 15 OH KBS @35/50# Workout Notes/Intentions: Part A is a gymnastics based EMOM; combining...

Monday 07-13-2020 Workout Of the Day

Monday 07-13-2020 Workout Of the Day A. E2M x 7 sets 1 squat clean thruster + 1 thruster B. 12 min "FRANRAP" 600m run (buy-in) AMRAP "Fran" in time remaining 21-15-9 thrusters @65/95# pullups Workout Notes/Intentions: For Part A, you may choose to hold on to the...

Sunday 07-12-2020 Workout Of the Day

Sunday 07-12-2020 Workout Of the Day For time @35/50#: 100 step ups 80 KB snatch 60 goblet squats 40 ring rows 20 pushups 40 ring rows 60 lunges 80 KB push press 100 step ups Workout Notes/Intentions: All movements in this chipper are meant to be done with one single...

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