WOD

Workout of the DAY

Workout of the Day

Thursday January 30th, 2020 (20200130)

Level 1 30-20-10 KB Swings (26/18#) Goblet Squats (26/18#) then  30 Negative Pull Ups Level 2 30-20-10 KB Swings (35/26#) Goblet Squats (35/26#) then  10 …

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Workout of the Day

Wednesday January 29th, 2020 (20200129)

Level 1 20 Minute AMRAP   400 meter Row 10 Weighted Step Ups (16″) Level 2 20 Minute AMRAP   500 meter Row 10 Weighted …

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Workout of the Day

Tuesday January 28th, 2020 (20200128)

Level 1 Part 1  5 Min AMRAP 3/3, 6/6, 9/9, etc Deadlift (75/55#) HSPU (pads)  rest 4 minutes Part 2 For Time: 40 Wall Ball …

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Workout of the Day

Monday January 27th, 2020 (20200127)

Level 1 Part 1 – 8 min Cap “Strong Fran” 15-12-9 Ring Rows Thrusters (45/33#) Rest 4 minutes Part 2 – 6 min  AMRAP 50 …

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Workout of the Day

Friday January 24th, 2020 (20200124)

Level 1 Row of Bike 5 Rounds: 1 min Work 3 min Rest Level 2 Row of Bike 5 Rounds: 1 min Work 3 min …

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Workout of the Day

Thursday January 23rd, 2020 (20200123)

Level 1 3 Rounds:  3 minute AMRAP 12 Russian KB Swings (26/18#) 3 Power Snatch (45/33#) 40 Jump Ropes 1 minute rest Level 2 3 …

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Workout of the Day

Wednesday January 22nd, 2020 (20200122)

Level 1 1 Wall Walks 80 Box Jump Overs (16/20″) 60 Wall Ball (20/14#) 40 Dumbbell Snatch (20/15#) 20 Candlesticks 1 Wall Walks Level 2 …

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Workout of the Day

Tuesday January 21st, 2020 (20200121)

Level 1 4 Rounds: 8 Power Cleans (45/33#) 400 meter Row Level 2 4 Rounds: 10 Power Cleans (65/45#) 500 meter Row Level 3 4 …

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Workout of the Day

Monday January 20th, 2020 (20200120)

Level 1 25 min AMRAP 3- HS Kick Ups 3- Banded Pull Ups 15- Squats Level 2 25 min AMRAP 1- HSPU (pads) 2/1- Pull …

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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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