Workout of the Day

Tuesday 11.25.14

by | Nov 24, 2014 |

Skill/Strength/Buy-in: Clean practice Partner WOD: Vicki and Rebecca's Birthday 40 WBS -then- 5RFT 11 G2OH 27 Ball Slam Sit Ups -then- 31 Dips w/ 1sec pause at the top HAPPY WODDING! And HAPPY BIRTHDAY (on Turkey Day) to our coaches!

Monday 11.23.14

by | Nov 23, 2014 |

Skill/Strength/Buy-in: EMOM 8 3 hang power cleans WOD: 4RFT {1min each, for reps. 30 second transition between each movement} Row for calories Burpees Pull ups HAPPY WODDING!!

Friday 11.21.14

by | Nov 20, 2014 |

Skill/Strength/Buy-in: Max Effort unbroken KBS x 2 *score is the total number of reps between the two sets WOD: 21-15-9 Deadlifts 225 Box Jumps HAPPY WODDING!!

Thursday 11.20.14

by | Nov 19, 2014 |

Partner WOD: 800m run {together} 30 WBS {partner holds squat position} 30 Push Press {partner maintains HSH} 30 Walking lunges {partner holds plank} -switch roles and repeat- HAPPY WODDING!!

Wednesday 11.19.14

by | Nov 18, 2014 |

Skill/Strength/Buy-in: Hang Power Snatch practice WOD: 5RFT 95/65 5 Snatch Grip Deadlift 5 Hang Power Snatch 5 Snatch Balance 5 OHS HAPPY WODDING!!

Tuesday 11.18.14

by | Nov 17, 2014 |

Skill/Strength/Buy-in: Pull-up / Muscle-up practice WOD: 10-15-20-15-10 KBS Pull-ups Jumping Squats HAPPY WODDING!!

Monday 11.17.14

by | Nov 16, 2014 |

Skill/Strength/Buy-in: Squat Clean Build up to heavy singles WOD: AMRAP 10 135/95 5 Push Press 10 Squat Cleans 15 Deadlifts HAPPY WODDING!!

Thursday 11.13.14

by | Nov 12, 2014 |

Skill/Strength/Buy-in: 5x5 Chin ups or False-grip pulls Partner WOD: Thrusters 10,000# SDLHP 10,000# After every 2000# each partner performs 1 rope climb. {partners choose weight, for ex. 100# @ 100 reps} HAPPY WODDING!!

Wednesday 11.12.14

by | Nov 11, 2014 |

Skill/Strength/Buy-in: Snatch practice, Build to heavy single 5 @ 90% WOD: 5 RFT 7 Deadlifts 185/125 7 Dips 7 C2B Pull ups HAPPY WODDING!