WOD

Workout of the DAY

Workout of the Day

Monday May 11th, 2020 (20200511)

Level 1 In 5 Minutes complete as many rounds as possible: 10 Sit Ups 5 Burpees 10 Mountain Climbers Level 2 In 5 Minutes complete …

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Workout of the Day

Wednesday May 6th, 2020 (20200506)

Level 1 Every minute on the minute complete the following for 12 minutes: Min 1: 5 Burpee Box Jumps Min 2: 10 Sit Ups Min …

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Workout of the Day

Tuesday May 5th, 2020 (20200505)

Level 1 30 Clean & Jerk Weight: Open Level 2 30 Clean & Jerk Weight: 65/45# Level 3 30 Clean & Jerk Weight: 95/65# Level …

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Workout of the Day

Monday May 4th, 2020 (20200504)

Level 1 6 Rounds: 10 Cherry Pickers 10 Sit Ups 10 Box Jumps 20 Reverse Lunges Level 2 6 Rounds: 1 Wall Climb 10 Sit …

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Workout of the Day

Saturday May 2nd, 2020 (20200502)

Level 1 Murph Prep 1 Mile Run then 10 Rounds: 5 Ring Rows 10 Elevated Push Ups 15 Air Squats then  1 Mile Run Level …

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Workout of the Day

Friday May 1st, 2020 (20200501)

Level 1 Double Tabata: 8 Intervals: Alternate between the following two exercises. 20 sec Work 10 sec Rest: Lunges Air Squats then rest 2 min. …

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Workout of the Day

Thursday April 30th, 2020 (20200430)

Level 1 Test your capacity: 2000 meter Row or 1 mile run Level 2 Test your capacity: 2000 meter Row or 1 mile run Level …

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Workout of the Day

Wednesday April 29th, 2020 (202004129)

Level 1 In 10 minutes, complete a ladder scheme increasing by 2 reps each round for the following movements: Step Ups Push-ups (Elevated) Sit Ups …

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Workout of the Day

Tuesday April 28th, 2020 (20200428)

Level 1 As Many Rounds as Possible 20 min. 400 meter run or 500 meter Row 5 Power Cleans 5 Push Press Weight: Open Level …

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Workout of the Day

Monday April 27th, 2020 (20200427)

Level 1 As Many Rounds as Possible in 10 minutes 5 Close Grip Push Ups (Elevated) 10 Air Squats 10 Burpees 20 Mountain Climbers Level …

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Workout of the Day

Saturday April 25th, 2020 (20200425)

Level 1 For Time: 80 Air Squats 70 Sit Ups 60 Lunges 50 Burpees 40 Bicycle Sit Ups 30 Hollow Rocks 20 Split Squat Jumps …

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Workout of the Day

Friday April 24th, 2020 (20200424)

Level 1 Level 2 Level 3 Level 4 Strength None Do the Workout! Daily Motivation

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Workout of the Day

Thursday April 23rd, 2020 (20200423)

Level 1 3 Rounds: 5 Burpee Box Jumps (or Burpee Tuck Jumps) 14 Walking Lunges (or stay in place, alternate) 20 Sit Ups 200 m …

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Workout of the Day

Wednesday April 22nd, 2020 (202004122)

Level 1 Complete 7 Rounds: 150 m Row or 100 m Sprint *Rest 1 minute Level 2 Complete 8 Rounds: 150 m Row or 100 …

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Workout of the Day

Tuesday April 21st, 2020 (20200421)

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

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Workout of the Day

Monday April 20th, 2020 (20200420)

Level 1 As Many Rounds as Possible in 20 minutes 400 m Run or 500 m Row 20 KB Swings 10 KB Single Arm Push …

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Workout of the Day

Saturday April 18th, 2020 (20200418)

Level 1 Choose your own adventure: Walk, run, bike, row. See how far you can go in 30 minutes. Level 2 Choose your own adventure: …

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Workout of the Day

Friday April 17th, 2020 (20200417)

Level 1 8! 8 of each, 7 of each,..etc. Burpee Hollow Rocks Reverse Lunge Close Grip Push Up Tuck Jump Mountain Climbers Wall Sit (15 …

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Workout of the Day

Thursday April 16th, 2020 (20200416)

Level 1 Tabata Circuit Rotate between each station for 32 intervals: 20 seconds of work: 10 second rest = 1 interval. Wall Ball or DB …

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Workout of the Day

Wednesday April 15th, 2020 (20200415)

Level 1 As Many Rounds as Possible in 7 minutes 8 Bench Dips 8 Bench Jumps or Tuck Jumps 4 Buprees 8 Leg Lowers Level …

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Workout of the Day

Tuesday April 14th, 2020 (20200414)

Level 1 For Time: 200 meter run 30 KB or DB  American swings (30/20#) 200 meter run 30 KB or DB Snatch (single arm / …

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Workout of the Day

Monday April 13th, 2020 (20200413)

Level 1 As Many Rounds as Possible in 5 minutes 20 Mountain Climbers 10 Burpees 10 Sit Ups Level 2 As Many Rounds as Possible …

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Workout of the Day

Saturday April 11th, 2020 (20200411)

Level 1 Spend 60 minutes outside: Walk, run, bike, ruck, garden. With all this rain it’s time to get some Vitamin D. Level 2 Spend …

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Workout of the Day

Friday April 10th, 2020 (20200410)

Level 1 Go through each movement and decrease reps by 2 each round: Start at 14…. Air Squat Push Ups Box Jump V-Ups Level 2 …

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