Month

November 2021
Workout of the Day “Death Row” Every minute on the minute for 20 minutes Even: 20/15 calorie rowOdd: 15 burpees Post WOD 25 Strict Sit-Ups*50 Alt. V-Ups100 Russian Twists** *Fingers interlocked behind the head.**Light weight optional
Read More
Pre WOD Tempo overhead squat (3111) 3 sets of 5-7 reps Workout of the Day 3 Rounds For Time 20 Alt. DB Hang Snatch (50/35)15 Pull-Ups20 Alt. Single DB OH Lunge* *Switch hands after 10 reps. Lunges alternate legs each rep (forward or back). Post WOD Alternating Tabata -DB slides -DB flutter kick
Read More
Workout of the Day “Turkey Toss” With a partner for time 1000m row, switch every 250m Then, complete 200 DB Turkey Tosses (Wall Balls, 20/14; 10’/9’) in the following manner Partner A:1 round of…15 KB Swings (heavy)10 Sumo Deadlift High Pulls5 Box Jumps Partner B: Max Wall Ball shots
Read More
Workout of the Day 3 Rounds 1:00 Burpees1:00 DB Farmer Hold (AHAP)1:00 Wall Sit1:00 PlankImmediately Into…AMRAP x 5 MINUTES10 Push-Ups15 Slam Balls (30/20)20 Air Squats -Rest 1:00 between rounds-
Read More
Pre WOD 3 sets for quality 5-7 Weighted Strict Pull-Ups (Athlete Choice, Heavy)15 Dips (ring/bar/bench) Workout of the Day Every Minute On The Minute For 20:00 MIN 1&2 – Max Cal BikeMIN 3&4 – AMRAP of Couplet*MIN 5 – Rest *1 Round of Couplet is…5 C2B Pull-Ups10 Sit-Ups20 Mountain Climbers
Read More
Pre WOD In 20:00, build to a heavy 5 rep “library” deadlift Workout of the Day “Diane” For time 21-15-9Deadlift (#225/#155)Handstand Push-ups or DB strict press
Read More
Please note schedule adjustments for the Thanksgiving holiday week Mon-Weds: Normal schedule Thursday: 9am only Thanksgiving Day WOD Fri: Closed Sat: 9am WOD
Read More
Pre WOD ON A 15:00 RUNNING CLOCK…Build to a Mod-Heavy Complex of….2 Power Cleans+1 Hang Clean Workout of the Day “The Chief” Complete 5 rounds of the following: 3 Minute AMRAP of… 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats 1:00 Rest between rounds
Read More
Workout of the Day For time 50 Box Jump Overs (24/20)100 Sit-Ups**25 Box Jump Overs50 Sit-Ups *Every 1:30 Beginning @ 0:00, perform 10 Slam Balls (30/20) Post WOD 2:00 Down Dog2:00 Twisted Cross (R)2:00 Elbow to Instep (R)2:00 Twisted Cross (L)2:00 Elbow to Instep (L)1:00 Knee Hug (R)1:00 Knee Hug (L)
Read More
Pre WOD Bench press 4 X 7 Workout of the Day EMOM x 10 MINUTESMIN 1 – :45 Max Ring Muscle-Ups or strict pullupsMIN 2 – 10/8 Cal Bike(Score is Total Muscle-Ups or pullups) -Rest 3:00 b/t Part 1 & 2- EMOM x 6 MINUTESMIN 1 – :45 Max Up-DownsMIN 2 – 12/10 Max Cal...
Read More
1 2 3