Workout Of The Day

WOD Thursday February 22nd:

A: Metcon (Time)

For Time:
30-25-20-15-10:
- Russian Kettlebell Swings 70/53#
- AbMat Sit-ups
- 10 Meter Shuttle Sprints

Workout Of The Day

WOD Wednesday February 21st:

A: Metcon (Weight)
Overhead Squats
7x1
* 10s pause at the bottom

B: Metcon (AMRAP - Reps)
2. Conditioning
AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats 75/53#

rest 3 minutes

18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats 95/63#

rest 3 minutes

15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats 115/73#

rest 3 minutes

12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats 135/93#

Workout Of The Day

Workout Of The Day

A: Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP:
-15 Hang Power Cleans 135/93#
-30 Calorie Bike
-15 CTB Pull-Ups
-60 Double Unders

B: Metcon (AMRAP - Reps)
8 Minute AMRAP:
-3 Calorie Row + 3 HSPUs
-6 Calorie Row + 6 HSPUs
-9 Calorie Row + 9 HSPUs
*Continue to add 3 reps per round until time cap

Workout Of The Day

WOD Monday February 19th:

A: Metcon (Weight)
Push Press
4x6 using 70% of your 1RM
* Complete 8-12 Toes to Bar after each set, this is a good time to work on speed and efficiency.

B: Metcon (AMRAP - Reps)
7 Minute AMRAP of:
- Wall Balls 20/14#
**EMOTM complete 5 deadlifts 225/153#

Workout Of The Day

WOD Friday February 16th:

A: Squat Clean and Jerk (Build to a heavy single)

B: Metcon (AMRAP - Rounds and Reps)
10 Min. AMRAP of:
50 Lateral Barbell Burpees
100 Double Unders
30 Squat Clean Thrusters 115/73#

Workout Of The Day

WOD Thursday February 15th:

A: Isabel (Time)
For Time:  30 Snatches, 135# / 95#

B: Metcon (AMRAP - Reps)
TABATA (3 movements)
- Sit ups
- Lunges
- Pushups

Workout Of The Day

WOD Wednesday February 14th:

A: Metcon (Weight)
Back Squat
Every 2 minutes for 10 minutes:
On the 0:00 – 10 Repetitions @ 70%
On the 2:00 – 8 Repetitions @ 74%
On the 4:00 – 6 Repetitions @ 78%
On the 6:00 – 4 Repetitions @ 82%
On the 8:00 – 2 Repetitions @ 86%Score is your 86%

B: Metcon (AMRAP - Rounds and Reps)
18 Minute AMRAP of:
18 Calorie Bike
15 Wallballs 20/14#
12 Dumbbell Snatches 50/35#
9 Toes to Bar

Workout Of The Day

WOD Tuesday February 13th:

A: Metcon (AMRAP - Reps)
EMOTM for 8 Minutes:
Min. 1 - 50 Double Unders
Min. 2 - :30s. Max Effort Strict Handstand PushupsScore is total strict handstand pushups completed

B: Metcon (Time)
For Time;
50/35 Calorie Row
40 Kettlebell Swings 70/54#
30 Push Jerks 135/93#
40 Kettlebell Swings 70/53#
50/35 Calorie Row

Workout Of The Day

WOD Monday February 12th:

A: Metcon (Weight)
EMOTM for 10 minutes:
- 1 Front Squats (pausing for 2 seconds at bottom)

B: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

Workout Of The Day

WOD Friday February 9th:

A: Metcon (Weight)
1. Clean and Jerk
On the :90 Seconds x 7:
Power Clean + Hang Squat Clean + Front SquatWarm up to a weight that will be challenging for all 7 sets, the goal is to use 1 weight the whole time. Dont be afraid to fail a set.

B: Metcon (Time)
For Time:
2k Row
200 Double Unders
10 Rounds of Chest to Bar “Cindy”

Workout Of The Day

WOD Thursday February 8th:

A: Overhead Squat (Build to a 5RM)

B: Metcon (AMRAP - Reps)

For Max Reps:

1 min. of Power Snatches 135/93#

1 min. of Overhead Squats

2 min. of Power Snatches

2 min. of Overhead Squats

3 min. of Power Snatches

3 min. of Overhead Squats

Workout Of The Day

WOD Wednesday February 7th:

A: Thruster (Build to a 1RM)

B: Metcon (Time)
5 Rounds for time:
- 20/15 Cal. Row
- 10 Thrusters 115/73# (Adv. 135/93)

C: Metcon (No Measure)
Extra Credit

3 Sets of 9: Dumbbell Bench Press
3 Sets of 6: Barbell Bench Press
3 Sets of 3: Weighted Strict Pull-Up

Workout Of The Day

WOD Tuesday February 6th:

A: Metcon (AMRAP - Reps)
Emotm for 8 minutes:
Min. 1 - 40s. Hollow hold
Min . 2 - 35s. Max Effort Strict Handstand PushupsScore is max handstand pushups completed

B: Metcon (AMRAP - Rounds and Reps)
2. Conditioning
AMRAP 3:
24 Box Jump Overs 24in./20in.
18/12 Calorie Assault Bike
Max Power Cleans 115/73#(Adv. 135/93)

rest 3 minutes

AMRAP 3:
21 Box Jump Overs 24in./20in.
15/10 Calorie Assault Bike
Max Power Cleans 135/93#(Adv. 155/105)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs 24in./20in.
12/9 Calorie Assault Bike
Max Power Cleans 155/103# (Adv. 185/123)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs 24in./20in.
10/7 Calorie Assault Bike
Max Power Cleans 185/123#(Adv. 205/145)

Workout Of The Day

WOD Monday February 5th:

A.: Back Squat 
Build to a Moderately Heavy Single
Followed by:
2×2 @ 90%
2×4 @ 84%
1×10 @ 75%

B: Metcon (Time)
For Time:
9-15-21 of:
Chest to Bar Pull-Ups
Barbell-Facing Burpees
Overhead Squats 95/63#

Workout Of The Day

WOD Friday February 2nd:

A: Metcon (AMRAP - Reps)

20 Minute AMRAP:
50 Wallballs 20/14#
50 Double Unders
40 Box Jumps 24in./20in
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans 135/93#
20 Jerks 135/93#
10 Snatches 135/93#
10 Ring Muscle-ups (Int. 20 Ring Dips)

Workout Of The Day

WOD Thursday February 1st:

A: Metcon (Weight)
Build to a heavy 3- Rep Thruster (Off of the rack)

B: Metcon (Time)
For Time:
- 30 Cal. Assault Bike
- 30 DB Lunges (15 each leg) 50/35# each hand
- 20 Cal. Assault Bike
- 30 DB  Lunges
- 10 Cal. Assault Bike
- 30 DB  Lunges

C: Metcon (No Measure)
Extra Credit
Midline
3 Rounds of:
- 30 Sit Ups
- 30 Supermans

Workout Of The Day

WOD Wednesday January 31st:

A: Metcon (Weight)
Build to a heavy 3-position power clean complex
- high hang (pockets)
+ hang (right above knee)
+ full (from floor)

B: Metcon (Time)
3 Rounds for time of:
- 15 Hang Power Cleans 115/73#
- 15 Over the Bar Burpees

Workout Of The Day

WOD Tuesday January 30th:

"Darkhorse" (AMRAP - Reps)

3 Rounds for Reps:
Deadlifts 275#/183#
Box Jumps 30/24
Chest to Bar Pull-Ups
Handstand Push-Ups
*1 minute at each movement