Workout Of The Day

WOD Monday October 16th:

 

A: Metcon (AMRAP - Reps)
3 Rounds (not for time)
- 7 Strict Pullups + Max Effort Kipping without dropping from bar.
**Rest 2:00 between sets
- Score is total reps including your strict pull-upsIf you need a band on your strict pullups, just kick the band off after your 7 reps and kip the rest.

B: Metcon (Time)
For Time:
- 60 Alternating Pistols
- 50 Wall Balls 20/14#9
- 40 Box Jumps 24in./20in.
- 30 Deadlifts 185/123# (Int. 135/93)
- 20 Power Cleans 185/123#
- 10 Front Squats 185/123#
**20 Minute Time CapScale Appropriately, the goal should be to finish in under 21 mins.

C: Metcon (Time)
Extra Credit
- Spend 10 Minutes Working on Handstand Walks
Adv.
- 3 Rounds for time of:
- 30 ft. Handstand Walk
- 2 Peg Board Climbs

Workout Of The Day

WOD Friday October 13th:

A: Bench Press 
3 Rounds of:
- 6 Heavy Bench Press
**Immediately followed by 10-15 Unbroken Ring Dips, there should be very little rest between bench and dips. Rest as needed between sets

B: Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP of:
- 3 Bar Muscle Ups
- 6 Overhead Squats 155/103# (Adv. 185/123)
- 9 D-Ball to Shoulders 100/70# (Adv. 150/100)

C: 1-Mile Run (Time)
Max Effort 1-Mile RunExtra Credit

Workout Of The Day

WOD Thursday October 12th:

Say something interesting about your business here. 

A: Front Squat (5 sets of 5 using 80% of 1RM)

B: Metcon (Time)
3 Rounds for time:
- 100 Double Unders
- 25 Shoulder to Overhead 95/63#

C: Metcon (Weight)
- Extra Credit -
Hang Squat Clean
6x2 Heavy
- and/or-
alternate with,
6x5 Unbroken Ring Muscle Ups

Workout Of The Day

WOD Tuesday October 10th:

Say something interesting about your busine 

A: Metcon (AMRAP - Reps)
EMOTM for 8 Minutes:
Min. 1 - Max Effort Handstand Pushups (Int. Seated DB Strict Press)
Min. 2 - RESTEach Minute of handstand pushups should start with a Max Effort Attempt, then break up into sets as needed afterwards. Rest as little as possible.

B: Metcon (Time)
3 Rounds for time:
- 400m. Run
- 50 Air Squats
- 20 Deadlifts 185/123# (Int. 135/93)

C: Metcon (No Measure)
Extra Credit
- 25 V-ups
- 50 Situps
- 25 V-upsss here.

Workout Of The Day

WOD Monday October 9th:

Say something interesting about your business here. 

A: Split Jerk (Spend 15 minutes building to a 1 RM)

B: Metcon (Time)
For Time:
15-12-9 of:
- Power Cleans 135/93#
- Thrusters 135/93#

Workout Of The Day

Workout Of The Day

Say something interesting about your business  

A: Metcon (AMRAP - Reps)
8 Minute AMRAP of:
- 3 Thrusters 115/73#
- 3 Toes to Bar
**Up by 3's
REST4 Minutes, then
8 Minute AMRAP of:
- 3 Cal. Assault Bike
- 3 Sumo Deadlift High Pulls 115/73#
** Up by 3's

B: Metcon (Weight)
- Extra Credit -
Back Squat
3x5 (Heavy, with the same weight for all 3 sets)
-and/or-
For Time:
8 Peg Board Ascentshere.

Workout Of The Day

WOD Wednesday October 4th:

Say something interesting about your business here. 

A: Front Squat (Spend 15 Minutes Building to a 1RM)

B: Metcon (Time)
5 Rounds for time:
- 10 Deadlifts 225/153# (Int. 185/123)
- 10 Over the Bar Burpees
- 10 Chest to Bar Pullups

C: Metcon (Weight)
- Extra Credit -
Push Press 5x5 (Moderate Weight)

Workout Of The Day

WOD Tuesday October 3rd:

Say something interesting about your business here. 

A: Metcon (Time)
For Time:
100-80-60-40-20 of:
- Double Unders
10-8-6-4-2 of:
- Squat Snatches 135/93# (Adv. 175/113)

B: Metcon (AMRAP - Reps)
Complete 100/150 Pushups in as Few sets as possible (Rest as needed between sets)
- 100 for Women (Int. 65)
- 150 for Men (Int. 100)

Workout Of The Day

WOD Monday October 2nd:

Say something interesting about your business here. 

A: Max Pullups 
2 attempts at max pull-ups
** Post your best set and total pull-ups into comments
B: Metcon (Time)
3 Rounds for time:
- 400m. Run
- 21 Power Cleans 155/103# (Int. 105/68, Adv. 185/123)
C: Metcon (Time)
Extra Credit
- Push Press
4x8 Unbroken and Heavy
then,
For Time:
- 50 Sit Ups
- 25 Toes to Bar
- 50 Sit Ups

Workout Of The Day

WOD Friday September 29th:

Say something interesting about your business here. 

A: Metcon (AMRAP - Reps)
7 Rounds of:
:30s. Max Effort Ring Dips (Adv. Ring Muscle Ups)
:30s. REST
:30s. Alt. Weighted Lunges (Challenge Yourself on these)
:30s. REST

B: Metcon (Time)
For Time:
- 30 Alt. DB Snatches 70/50# (Int. 50/35)
- 50 Cal. Row
- 30 Alt. DB Snatches

Workout Of The Day

WOD Thursday September 28th:

Say something interesting about your business here. 

A: Bear Complex (Build to a 5RM Complex)
Power Clean
Front Squat
Push Press
Back Squat
Second Push PressEach Complex should be touch and go, if you drop the bar during your set or stall at the bottom of a power clean the sets does not count. Take your time between sets, the goal is to find a maximum lift, so do not be scared to fail a set.

B: Metcon (Time)
Sprint METCON
For Time:
- 500m. Row
- 100 Double Unders
- 400m. Run

Workout Of The Day

WOD Wednesday September 27th:

Say something interesting about your business here. 

A: Metcon (AMRAP - Reps)
Partner Wod
20 Minute AMRAP of:
- 100 Deadlifts 155/103#
- 100 Toes to Bar
- 100 Box Jump Overs 24in./20in.
- 100 Shoulder to Overhead 95/63#One Athlete working at a time. You may break up reps however you wish.

B: Metcon (Weight)
- Extra Credit -
Hang Power Clean
- 4x3 using 85% of your 3RM From from last week

Workout Of The Day

WOD Tuesday September 26th:

Say something interesting about your business here. 

A: Metcon (Weight)
EMOTM for 10 Minutes:
Min. 1 - 10 Heavy DB Bench Presses
Min. 2 - 200m. Sprint

B: Metcon (AMRAP - Reps)
9 Minute Ladder of:
- 2 Squat Snatches 95/63#
- 2 Over the Bar Burpees
**Up by 2's

Workout Of The Day

WOD Monday September 25th:

Say something interesting about your business here. 

A: Max Pullups 
2 attempts at max pull-ups
** Post your best set and total pull-ups into comments

B: Metcon (Time)
For Time:
- 50 Wall Balls 20/14#
- 15 Power Cleans 135/93#
- 50 Wall Balls
- 10 Power Cleans 185/123#
- 50 Wall Balls
- 5 Power Cleans 225/153#

Workout Of The Day

WOD Tuesday September 19th:

Say something interesting about your business here. 

Metcon (AMRAP - Rounds and Reps)

"Partner Wod"
3 Minute AMRAP of:
-3 Clean and Jerks 135/93#
-6 Pull-Ups
-9 Box Jumps
*rest 3 minutes between each round
*repeat for 5 rounds total
*partners alternate rounds

Workout Of The Day

WOD Monday September 18th:

Say something interesting about your business here. 

A: Front Squat (Build to 3RM)
-3 Second pause at bottom of each squat
-have someone count for you
B: Metcon (AMRAP - Rounds and Reps)
8 Minute AMRAP of:
-10 TTB
-10 Burpees
C: Metcon (Time)
Extra Credit:
-run 1 mile

Workout Of The Day

WOD Friday September 15th:

Say something interesting about your business here. 

A: Metcon (Time)

5 Rounds For Time:
- 200m. DB Farmers Carry 50/35# (Adv. 70/53) (Each Partner Carries 2 DB's)
- 15 Synchronized Over The Bar Burpees
- 10 Overhead Squats 115/73# (Adv. 135/93) (10 Reps Each)

Workout Of The Day

WOD Thursday September 14th:

Say something interesting about your business here. 

A: Metcon (AMRAP - Reps)
3 Rounds of:
- Max Effort Wall Balls 20/14#
Rest
- Max Effort Pullups
RestScore is total reps completed, you may rest as needed between sets. The goal is to go to complete failure each set!

B: Metcon (AMRAP - Rounds and Reps)
7 Min. AMRAP of:
- 6 Box Jumps 30in./24in.
- 3 Power Cleans 185/123# (Int. 135/93, Adv. 215/143)