WOD

Workout of the DAY

Workout of the Day

Friday January 17th, 2020 (20200117)

Level 1 16 minute AMRAP 4 Knee Raises or 6 Dragon Flies 3/3 single arm Thrusters (18/12#) 4 Burpees Level 2 16 minute AMRAP 6 …

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Workout of the Day

Thursday January 16th, 2020 (20200116)

Level 1 10 Row Sprints 10 sec rolling start 10 second Sprint 40 second rest Level 2 12 Row Sprints 10 sec rolling start 10 …

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Workout of the Day

Wednesday January 15th, 2020 (20200115)

Level 1 Partner Workout (One working at a time) 40 Burpees 40 Box Jumps (16/12″) 40 Wall Ball (14/10#) 40 KB Swings (American) 26/18# 400 …

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Workout of the Day

Tuesday January 14th, 2020 (20200114)

Level 1 Max Distance: 12 minute Row Level 2 Max Distance: 12 minute Row 2750/2500 Level 3 Max Distance: 12 minute Row 3000/2750 Level 4 …

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Workout of the Day

Monday January 13th, 2020 (20200113)

Level 1 6 Rounds: Every 3 minutes complete: 10 Push Jerk (45/33#) 10 Ring Rows 10 Elevated Push Ups 10 Sumo DL HP (45/33#) Rest …

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Workout of the Day

Friday January 10th, 2020 (20200110)

Level 1 For Time: 4 Rounds: 15 Burpees 30 sec marching with KB in right hand 30 sec marching with KB in left hand 15 …

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Workout of the Day

Thursday January 9th, 2020 (20200109)

Level 1 Row Sprints 10 Rounds 10 sec rolling Start 20 sec All Out 1:30 Full Rest Level 2 Row Sprints 10 Rounds 10 sec …

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Workout of the Day

Wednesday January 8th, 2020 (20200108)

Level 1 30 Minute AMRAP 12 No Push up Burpees 1 Wall Walk 12 alt lunges 8/6 Cal Bike Level 2 30 Minute AMRAP 12 …

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Workout of the Day

Tuesday January 7th, 2020 (20200107)

Level 1 2 min On 1 min Off Two Scores Reps for A, Reps for B Switch between A/B 8 Total Rounds       …

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Workout of the Day

Monday January 6th, 2020 (20200106)

Level 1 21-15-9 American KB Swing (26/18#) Box Jumps (18/12″) Rest 4 minutes 21-5-9 Thrusters (33/22#) Leg Raises (Dragonflies) Level 2 21-15-9 American KB Swing …

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Workout of the Day

Friday January 3rd, 2020 (20200103)

Level 1 15-12-9 Clean & Jerk Ring Rows round of 15 @ 42/30# round of 12 @ 42/30# round of 9 @ 42/30 Level 2 …

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Workout of the Day

Thursday January 2nd, 2020 (20200102)

Level 1 6 Rounds:  1 Round every 2:30 Bike Sprint – 5 second rolling start with 10 second sprint Level 2 6 Rounds:  1 Round …

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Workout of the Day

Wednesday January 1st, 2020 (20200101)

Level 1 Happy New Year Partner Workout You’ll have to come in to find out. Level 2 Happy New Year Partner Workout You’ll have to …

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Workout of the Day

Tuesday December 31st, 2019 (20191231)

Level 1 Team Challenge  (teams of 3)  3000 meter row then: 100 Ring Rows     200 Elevated Push Ups 300 Sit Ups 400 Air Squats …

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Workout of the Day

Monday December 30th, 2019 (20191230)

Level 1 4 Rounds – score is total double unders 3 minute AMRAP: 200 meters/150 meters Row 15/10 calorie Bike AMRAP Double Unders In Remaining …

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Workout of the Day

Friday December 27th, 2019 (20191227)

Level 1 21 Minutes 3 Movement Rotation: Switch Movements Every Minute on the Minute: 6/3 Cal Bike 9 Z Press 9 Sumo Deadlift High Pull …

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Workout of the Day

Thursday December 26th, 2019 (20191226)

Level 1 Level 2 Level 3 Level 4 Rx Daily Strength Daily Motivation

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Workout of the Day

Wednesday December 25th, 2019 (20191225)

Level 1 14 minute As Many Rounds as Possible Buy In – 30 Burpees then 10 Cherry Pickers  10 Mountain Climbers  10 Jumping Squats 10 …

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Workout of the Day

Tuesday December 24th, 2019 (20191224)

Level 1 At home workout 16 Minute As Many Reps as Possible Buy In -30 Burpees – then – 5 Elevated Push Ups 10 – …

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Workout of the Day

Monday December 23rd, 2019 (20191223)

Level 1 12 Days of Christmas 1 Jumping Muscle Up 2 Power Snatch (42/30#) 3 Bar Facing Burpees 4 Front Squats 5 Deadlift 6 Walking Lunges …

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Workout of the Day

Friday December 20th, 2019 (20191220)

Level 1 Every 2 min 30 seconds 7 Rounds: 3 Jumping Negative Pull Ups 9 KB Swings (35/18) 12 Ab Mat Sit Ups Level 2 …

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Workout of the Day

Thursday December 19th, 2019 (20191219)

Level 1 5 Rounds: 30 seconds on 30 seconds off Wall Walks Air Squats Bike Modified Burpee Box Jump High Plank Hold Level 2 5 …

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Workout of the Day

Wednesday December 18th, 2019 (20191218)

Level 1 Teams of 3  For Distance: Alternate on the Row 1 minute each person rows 9x   Level 2 Teams of 3  For Distance: …

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Workout of the Day

Tuesday December 17th, 2019 (20191217)

Level 1 Every Minute for 12 minutes: 4 Burpees 2 Power Cleans (185+/135+) We want the Power Cleans to be heavy.  The above weights are …

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