WOD

Workout of the DAY

Workout of the Day

Friday June 5th, 2020 (20200605)

Level 1 For time: 30 Power Snatches, 33/22 lbs 30 Push-ups 20 Power Snatches 20 Push-ups 10 Power Snatches 10 Push-ups — then — 10 …

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Workout of the Day

Thursday June 11th, 2020 (20200611)

Level 1 Complete as many rounds as possible in 20 mins of: 10 Air Squats 30 Jump Rope Run, 200 m add 10 Squats each …

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Workout of the Day

Wednesday June 10th, 2020 (20200610)

Level 1 5 rounds for time: 10 Walking Lunge Suitcase Carry, 26/18 lbs, 200 m 20 AbMat Sit-ups Level 2 5 rounds for time: 12 …

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Workout of the Day

Tuesday June 9th, 2020 (20200609)

Level 1 3 rounds for time: 1 Wall Walk 10 Squat Cleans, 45/33 lbs 20/17 Row Calories or 200 m Run Level 2 3 rounds …

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Workout of the Day

Monday June 8th, 2020 (20200608)

Level 1 3 rounds for time 10 Deadlifts, 95/65 lbs 50 Jump Rope     Level 2 3 rounds for time 10 Deadlifts, 135/95 lbs …

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Workout of the Day

Saturday June 6th, 2020 (20200606)

Level 1 10 Rounds: 30 Jump Rope 1 Wall Walk 5 Ring Rows Level 2 10 Rounds: 30 Jump Rope 2 Wall Walks 10 Ring …

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Workout of the Day

Friday June 5th, 2020 (20200605)

Level 1 3 Rounds: 300 meter run 10/10 Single Arm DB Snatch (25/15#) 10 Knee Raises Level 2 3 Rounds: 300 meter run 10/10 Single …

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Workout of the Day

Thursday June 4th, 2020 (20200604)

Level 1 As many reps as possible in 15 mins of: (3,6,9,…): Push-ups, Strict Pull-ups, Turkish Sit-ups and Weighted Glute Bridges.  Complete 3 reps of …

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Workout of the Day

Wednesday June 3rd, 2020 (20200603)

Level 1 Every Minute On the Minute for 12 minutes complete the following: Minute 1: 5 Burpee Box Jumps (or Burpee Tuck Jumps) Minute 2: …

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Workout of the Day

Tuesday June 2nd, 2020 (20200602)

Level 1 “Fran” 15-12-9 Ring Rows Thrusters (33/22#) Level 2 “Fran” 21-15-9 Ring Rows Thrusters (44/33#) Level 3 “Fran” 21-15-9 Pull Ups Thrusters (65/45#) Level …

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Workout of the Day

Monday June 1st, 2020 (20200601)

Level 1 6 Rounds: 10 Cherry Pickers 10 Sit Ups 10 Box Jumps (or Squat Jumps) 20 Reverse Lunges (10 each leg) Level 2 6 …

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Workout of the Day

Saturday May 30th, 2020 (20200530)

Level 1 Level 2 Level 3 Level 4 Strength Daily Motivation

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Workout of the Day

Friday May 29th, 2020 (20200529)

Level 1 200 meter run 20 KB Swings (26/18#) 200 meter run 20 Step Ups (16/12″) 200 meter run 10/10 single arm Push Press (26/18#) …

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Workout of the Day

Protected: Summer Camps Meetings

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Workout of the Day

Thursday May 28th, 2020 (20200528)

Level 1 Seeing Double: Complete these two movements as a Tabata. 8 total rounds of 20 sec on, 10  sec rest.  Alternate between movements.   Lunges …

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Workout of the Day

Wednesday May 27th, 2020 (20200527)

Level 1 5 Rounds: 5 Power Cleans (44/33#) 3 Bar Facing Burpees Level 2 5 Rounds: 5 Power Cleans (65/44#) 4 Bar Facing Burpees Level …

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Workout of the Day

Tuesday May 26th, 2020 (20200526)

Level 1 10 minute AMRAP  Start with 2 reps of each exercise, add two reps each round. Step Ups Elevated Push Ups Sit Ups Reverse …

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Workout of the Day

Monday May 25th, 2020 (20200525)

Level 1 “Murph” 800 m Run 50 Ring Rows 100 Elevated Push Ups 150 Air Squats 800 m Run Level 2 “Murph” 1 mile Run …

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Workout of the Day

Saturday May 23rd, 2020 (20200523)

Level 1 “Daniel” For time:20 Ring Row400 meter run33/22 pound Thruster, 21 reps800 meter run33/22 pound Thruster, 21 reps400 meter run20 Ring Rows Level 2 …

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Workout of the Day

Friday May 22nd, 2020 (20200522)

Level 1 “Michael” Three rounds for time of:Run 800 meters30 Supermans30 Sit-ups Level 2 “Michael” Three rounds for time of:Run 800 meters40 Supermans40 Sit-ups Level …

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Workout of the Day

Thursday May 21st, 2020 (20200521)

Level 1 As fast as possible, complete 3 rounds of: 5 Burpee Box Jumps (or Burpee Tuck Jumps) 16/12″ 14 Walking Lunges (or stay in …

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Workout of the Day

Wednesday May 20th, 2020 (20200520)

Level 1 Complete as many rounds as possible in 10 minutes: 10 Box Jumps (tuck Jumps) 16/12″ 10 Power Clean (44/33#) Level 2 Complete as …

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Workout of the Day

Tuesday May 19th, 2020 (20200519)

Level 1 10 Rounds: 7 Elevated Push Ups 7 Air Squats 7 V-Ups 30s Tall Plank Hold Level 2 10 Rounds: 8 Elevated Push Ups …

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Workout of the Day

Monday May 18th, 2020 (20200518)

Level 1 “Gator” 36 KB Swings -Then- 5 Rounds for time: 9 Plate Burpees 20 Wall Ball 1357 ft (412m) burden run -Then- 36 KB …

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