WOD

Workout of the DAY

Workout of the Day

Wednesday March 4th, 2020 (20200304)

Level 1 Partner Wednesday One working at a time: 2000/1600 meter Row then @ 10:00 Start 7 minute AMRAP of   DB Step Ups   …

Read More →
Workout of the Day

Tuesday March 3rd, 2020 (20200303)

Level 1 5 Rounds: 20 KB Swings (26/18#) 20 Wall Ball (10/6#) 200 meter run Level 2 5 Rounds: 20 KB Swings (35/18#) 20 Wall …

Read More →
Workout of the Day

Monday March 2nd, 2020 (20200302)

Level 1 2 Rounds: 10-8-6  Calorie Row Burpees to Bar  *Rest 1:1 Level 2 2 Rounds: 12-9-6  Calorie Row Burpees to Bar  *Rest 1:1 Level …

Read More →
Workout of the Day

Friday February 28th, 2020 (202002128)

Level 1 “Helen” 3 Rounds: 300 meter run 21 KB Swings (26/18#) 12 Ring Rows Level 2 “Helen” 3 Rounds: 300 meter run 21 KB …

Read More →
Workout of the Day

Thursday February 27th, 2020 (20200227)

Level 1 Every Minute for 21 minutes: Minute 1: 4 Burpee Box Jumps (20/16″) Minute 2: 1 Squat Snatch (Heaviest Weight from Strength) + 30 …

Read More →
Workout of the Day

Wednesday February 26th, 2020 (20200226)

Level 1 Partner or Solo (Solo does 1/2 the reps) One person working at a time, break up as needed.  Complete each movement before moving …

Read More →
Workout of the Day

Tuesday February 25th, 2020 (20200225)

Level 1 Partner Workout 30 minutes for Distance and Reps.  Complete 250 meter row while partner does AMRAP of the following: 80 Jump Rope 20 …

Read More →
Workout of the Day

Monday February 24th, 2020 (20200224)

Level 1 Two scores (Times) 15-12-9 Knee Raises Thrusters (44/33#) rest 5 minutes 20 Jumping Negative Pull Ups Level 2 Two scores (Times) 15-12-9 Knee …

Read More →
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  …

Read More →
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 …

Read More →
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 …

Read More →
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 …

Read More →
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  …

Read More →
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: …

Read More →
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 …

Read More →
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 …

Read More →
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 …

Read More →
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 …

Read More →
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  …

Read More →
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 …

Read More →
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 …

Read More →
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#) …

Read More →
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 …

Read More →
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 …

Read More →