WOD

Workout of the DAY

Workout of the Day

Thursday July 16th, 2020 (20200716)

Level 1 50 Power Snatch, 33/22# Level 2 50 Power Snatch, 45/33# Level 3 50 Power Snatch, 65/45# Level 4 50 Power Snatch, 95/65# Strength …

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Workout of the Day

Wednesday July 15th, 2020 (20200715)

Level 1 30 Row Calories 20 Dumbbell Hang Squat Cleans, 20/15# 10 Box Step Over W/ Dballs, 16/12″ 30 Strict Handstand Push-ups 10 Box Step …

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Workout of the Day

Tuesday July 14th, 2020 (20200714)

Level 1 200 Jump Ropes — then — 2 rounds of: 30 Knee Raises 30/24 Row / Bike Calories Level 2 400 Jump Ropes — …

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Workout of the Day

Monday July 13th, 2020 (20200713)

Level 1 21 Thrusters, 33/22# 21 Burpee Jumping Pull-ups 15 Thrusters, 45/33# 15 Burpee Jumping Pull-ups 9 Thrusters, 65/45# 9 Burpee Jumping Pull-ups Level 2 …

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Workout of the Day

Friday July 10th, 2020 (20200710)

Level 1 5 rounds for time of: Row, 500 m 10 Elevated Push Ups 5 Back Squats (75% of 1 RM) Level 2 5 rounds …

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Workout of the Day

Thursday July 9th, 2020 (20200709)

Level 1 For time: 150 Kettlebell Swings, 26/18#  Level 2 For time: 150 Kettlebell Swings, 35/26#  Level 3 For time: 150 Kettlebell Swings, 53/35#  Level …

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Workout of the Day

Wednesday July 8th, 2020 (20200708)

Level 1 All Levels For time: 50 Burpees 50/40 Row / Bike Calories Goal: Sub 6 min Sub 800 m run if necessary Level 2 …

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Workout of the Day

Tuesday July 7th, 2020 (20200707)

Level 1 Every 1 min for 16 mins, alternating between: Run, 200 m 10 Ring Rows + Knee Raises Run, 200 m 5 Hang Power …

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Workout of the Day

Monday July 6th, 2020 (20200706)

Level 1 3 rounds for time of: 20 Wall Balls, 14/10 lbs 20 Sumo Deadlift High-pulls, 44/33 lbs 20 Box Jumps, 16/12 in 20 Push …

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Workout of the Day

Friday July 3rd, 2020 (20200703)

Level 1 Every 1 min for 10 mins, alternating between: 40 Jump Ropes 20 Kettlebell Swings, 26/18#  Level 2 Every 1 min for 10 mins, …

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Workout of the Day

Thursday July 2nd, 2020 (20200702)

Level 1 3 rounds for time of: 10 Clean & Jerks, 65/42 lbs Run, 200 m 30 Air Squats Level 2 3 rounds for time …

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Workout of the Day

Wednesday July 1st, 2020 (20200701)

Level 1 For time: 15 Burpee Box Jump Overs, 12/10″ 30 Knee Raises 15 Burpee Box Jump Overs 30 Ring Rows 15 Burpee Box Jump …

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Workout of the Day

Tuesday June 30th, 2020 (20200630)

Level 1 10-9-8-7-6-5-4-3-2-1 reps, for time of: Deadlift – 65/44# Bench Press – 44/33# Clean – 33/22# Level 2 10-9-8-7-6-5-4-3-2-1 reps, for time of: Deadlift …

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Workout of the Day

Monday June 29th, 2020 (20200629)

Level 1 2 rounds for time of: 15 Row Calories 20 Dumbbell Box Step-ups, 15/12# 15 Row Calories 20 R Arm Dumbbell Push Press, 15/12# …

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Workout of the Day

Friday June 26th, 2020 (20200626)

Level 1 Every 2 mins for 12 mins, alternating between: Thruster Ring Rows 0-2 min: 21 Thruster 2-4 min: 21 Ring Rows 4-6 min: 15 …

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Workout of the Day

Thursday June 25th, 2020 (20200625)

Level 1 Complete as many rounds as possible in 15 mins of: 20/17 Row Calories 15 Box Jumps, 12/10 in 10 Bench Press * Bench …

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Workout of the Day

Wednesday June 24th, 2020 (20200624)

Level 1 Every 1 min for 20 mins, alternating between: 3 Deadlift + 3 Front Squat + 3 Push Press 1 Round Cindy (5 Ring …

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Workout of the Day

Tuesday June 23rd, 2020 (20200623)

Level 1 For time: 25 Box Jump Overs, 12/10 in 50 Power Snatches, 33/22 lbs 45/35 Row / Bike Calories 70 AbMat Sit-ups Level 2 …

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Workout of the Day

Monday June 22nd, 2020 (20200622)

Level 1 For quality: Row, 5 mins 40 Banded Good Mornings 10 Hanging Hip Touches 5 R Arm Turkish Get-ups 5 L Arm Turkish Get-ups …

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Workout of the Day

Friday June 19th, 2020 (20200619)

Level 1 EMOM 20 min Min 1: 2 Shuttle Run Min 2: 2 Burpees Min 3: 4 Shuttle Run Min 4: 4 Burpees Notes: Increase …

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Workout of the Day

Thursday June 18th, 2020 (20200618)

Level 1 For time: 21 Kettlebell Swings, 26/18 lbs 21 Row / Bike Calories 15 Kettlebell Swings, 26/18 lbs 15 Row / Bike Calories 9 …

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Workout of the Day

Wednesday June 17th, 2020 (20200617)

Level 1 14 minutes total: Every 1 min for 7 mins do: 8 Front Squats, 115/75 lbs 8 Pull-ups then…. Every 1 min for 7 …

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Workout of the Day

Tuesday June 16th, 2020 (20200609)

Level 1 For time: 50 Wall Balls, 14/10 lbs 100 Alternating Dumbbell Snatches, 20/15 lbs 100 Jump Ropes Run, 200 m 100 Jump Ropes Single …

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Workout of the Day

Monday June 15th, 2020 (20200615)

Level 1 Complete as many rounds as possible in 15 mins of: 12/9 Calories Row 12 Knee Raises 8 Ring Rows   Level 2 Complete …

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