WOD

Workout of the DAY

Workout of the Day

Friday February 21st, 2020 (202002121)

Level 1 For Time: 800 meter Row 8 Power Snatch 600 meter Row 6 Power Snatch 400 meter Row  4 Power Snatch 200 meter Row  …

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Workout of the Day

Thursday February 20th, 2020 (20200220)

Level 1 Part 1: 12 minute EMOM 1 Power Clean (65/44#) 5 Elevated Push Ups 10 Air Squats rest 3 min Part 2: 6 minute …

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Workout of the Day

Wednesday February 19th, 2020 (20200219)

Level 1 Alternating Rounds   (8 total) As Many Reps as Possible 2 min On 1 min Off A) 10 Dragon Flies 8 Single Arm …

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Workout of the Day

Tuesday February 18th, 2020 (20200218)

Level 1 3 Rounds: 15 Push Press (45/33#) 5 Pull Ups – Jumping Negative 15 Ab Mat Sit Ups 50 Double Unders Level 2 3 …

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Workout of the Day

Monday February 17th, 2020 (20200217)

Level 1 Partner Workout- Both can work at the same time 5 Rounds 22 KB Swings (26/18#) 22 Box Jumps   (16/12″) 200 meter row  …

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Workout of the Day

Friday February 14th, 2020 (20200214)

Level 1 For Time: 30 Thrusters (45/27#) Level 2 For Time: 30 Thrusters (65/45#) Level 3 For Time: 30 Thrusters (95/65#) Level 4 For Time: …

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Workout of the Day

Thursday February 13th, 2020 (20200213)

Level 1 24 minute AMRAP 8 Alternating DB Snatch (25/15#) 8 Burpee Box step overs 16″ 8 cal Row Level 2 24 minute AMRAP 10 …

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Workout of the Day

Wednesday February 12th, 2020 (20200212)

Level 1 Alternate between A&B 8 – 2 min rounds                 1 min rest A) 30 foot bear crawl …

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Workout of the Day

Tuesday February 11th, 2020 (20200211)

Level 1 Alternating EMOM      18 minutes 1) 8 Box Jumps 2) 6/3 Negative         Pull Ups 3) 7/5 Cal Bike …

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Workout of the Day

Monday February 10th, 2020 (20200210)

Level 1 For Time: 60 Wall Ball         (10/6#)       40 Bench Press (45/33#) 20 Power Cleans (45/33#) Level 2 …

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Workout of the Day

Friday February 7th, 2020 (20200207)

Level 1 Recovery Friday: Alternating EMOM  30 minutes 1) 45 second Row 2) 6 Burpees 3) 45 second Bike Level 2 Recovery Friday: Alternating EMOM  …

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Workout of the Day

Thursday February 6th, 2020 (20200206)

Level 1 9-6-3  Squat Snatch (135/95#) Jumping Muscle Ups Level 2 9-6-3  Squat Snatch (135/95#) Jumping Muscle Ups Level 3 9-6-3  Squat Snatch (95/65#) Bar …

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Workout of the Day

Wednesday February 5th, 2020 (20200205)

Level 1 2 Rounds each of          A and B (4 total) 5 minute AMRAPs         2 min rest …

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Workout of the Day

Tuesday February 4th, 2020 (20200204)

Level 1 5 Rounds: 30 sec On: 30 sec Off 1: Ball Slams (15/10#) 2: Assault Bike 3: HR Push Ups (knees) 4: Lunges (10/5#) …

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Workout of the Day

Monday February 3rd, 2020 (20200203)

Level 1 15 minutes AMRAP 3 Overhead Squats @60% of todays 1 RM 1 Jumping Negative  30 Jump Ropes Level 2 15 minutes AMRAP 3 …

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Workout of the Day

Friday January 31st, 2020 (20200131)

Level 1 For Time: 40 Knee Raises* 30 Power Cleans (55/40#) Every time you come off the bar complete 20 Mountain Climbers Level 2 For …

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Workout of the Day

Thursday January 30th, 2020 (20200130)

Level 1 30-20-10 KB Swings (26/18#) Goblet Squats (26/18#) then  30 Negative Pull Ups Level 2 30-20-10 KB Swings (35/26#) Goblet Squats (35/26#) then  10 …

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Workout of the Day

Wednesday January 29th, 2020 (20200129)

Level 1 20 Minute AMRAP   400 meter Row 10 Weighted Step Ups (16″) Level 2 20 Minute AMRAP   500 meter Row 10 Weighted …

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Workout of the Day

Tuesday January 28th, 2020 (20200128)

Level 1 Part 1  5 Min AMRAP 3/3, 6/6, 9/9, etc Deadlift (75/55#) HSPU (pads)  rest 4 minutes Part 2 For Time: 40 Wall Ball …

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Workout of the Day

Monday January 27th, 2020 (20200127)

Level 1 Part 1 – 8 min Cap “Strong Fran” 15-12-9 Ring Rows Thrusters (45/33#) Rest 4 minutes Part 2 – 6 min  AMRAP 50 …

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Workout of the Day

Friday January 24th, 2020 (20200124)

Level 1 Row of Bike 5 Rounds: 1 min Work 3 min Rest Level 2 Row of Bike 5 Rounds: 1 min Work 3 min …

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Workout of the Day

Thursday January 23rd, 2020 (20200123)

Level 1 3 Rounds:  3 minute AMRAP 12 Russian KB Swings (26/18#) 3 Power Snatch (45/33#) 40 Jump Ropes 1 minute rest Level 2 3 …

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Workout of the Day

Wednesday January 22nd, 2020 (20200122)

Level 1 1 Wall Walks 80 Box Jump Overs (16/20″) 60 Wall Ball (20/14#) 40 Dumbbell Snatch (20/15#) 20 Candlesticks 1 Wall Walks Level 2 …

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Workout of the Day

Tuesday January 21st, 2020 (20200121)

Level 1 4 Rounds: 8 Power Cleans (45/33#) 400 meter Row Level 2 4 Rounds: 10 Power Cleans (65/45#) 500 meter Row Level 3 4 …

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