Workout of the Day

Friday 04.14.17

by | Apr 14, 2017 |

Skill/Strength/Buy-in: TBD WOD: Teams of 3 100 Box Jumps Fence to Fence Overhead Plate Carry, 45/25, and Farmers Carry, 55/35 (2 people work, 1 rests, switch as needed to not have equipment touch ground. 400m run 150 Pull-ups F2F Ovhd Plate & Farmers Carry 250m row...

Thursday 04.13.17

by | Apr 13, 2017 |

Skill/Strength/Buy-in: 12 minute EMOM 2 Hang Squat Snatch, 1 Overhead Squat Working up in weight WOD: AMRAP 10 15 Power Snatches 75/55 30 Double Unders HAPPY WODDING!!

Wednesday 04.12.17

by | Apr 12, 2017 |

Skill/Strength/Buy-in: Pendlay Total (substitute Back Squat with Front Squat if you did Crossfit Total on Monday) WOD: AMRAP 9, Ladder 1 Handstand push-up 5 Jumping Squats 2 HSPU 10 JS 3 HSPU 15 JS etc HAPPY WODDING!!

Tuesday 04.11.17

by | Apr 11, 2017 |

Skill/Strength/Buy-in: Pendlay Row 3 x 8 Superset with Ring Row 3 x 10+ WOD: 400m run 20 T2B 30 Back Squats 75/45 40 G2O 30 Goblet Squats 55/35 20 KBS 400m run HAPPY WODDING!!

Friday 04.07.17

by | Apr 7, 2017 |

Skill/Strength/Buy-in: Shoulder mobility/Goat work Partner WOD: Break reps as needed, 1 works-1 rests 2 RFT 75 Double Unders 25 OHS 135/95 75 Double Unders 25 HSPU 75 Double Unders 25 G20H 135/95 75 Double Unders 25 T2B HAPPY WODDING!!

Thursday 04.06.17

by | Apr 5, 2017 |

Skill/Strength/Buy-in: Snatch Technique Practice WOD: Isabel (5 min time cap) 30 Snatches, for time Rest 5 minutes AMRAP 11 10 Snatch Grip Deadlifts 95/65 10 Hang Squat Snatch 10 Push-ups HAPPY WODDING!!

Wednesday 04.05.17

by | Apr 4, 2017 |

Skill/Strength/Buy-in: Turkish Get-up 2-2-2 (each arm) WOD: Bradley-ish 10 RFT Fence to Fence Sprint 10 Pull-ups 10 Burpees Rest 30 seconds U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron,...

Tuesday 04.04.17

by | Apr 3, 2017 |

Skill/Strength/Buy-in: Back Squat 5-5-5 WOD: AMRAP 12 12 Box Jumps 6 Sumo Deadlift High-pulls 25 Double Unders HAPPY WODDING!!

Monday04.03.17

by | Apr 3, 2017 |

Skill/Strength/Buy-in: Push Press 3-3-3 WOD: 30 Front Squats 115/75 400m Run 30 Burpees 400m Run 30 Front Squats HAPPY WODDING!!