Category

2021
Workout of the Day For time 5 rounds10 burpees1:00 wall sit -2:00 rest- 5 rounds10 deadlifts (#205/#145)20 abmat situps -2:00 rest- 5 rounds250/200 meter row1:00 front plank hold Post WOD 3 sets for quality 15 diamond pushups30 alternating hammer curls
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Pre WOD Back squat 6-4-4-2 Workout of the Day 15:00 as many rounds as possible 40-30-20Wall Ball shots (20/14)20-15-10Pull-Ups *Complete a 100m MedBall Run fter each round. Ex: 40 WB, 20 PU, 100m MB Run and so on.**After the round of 20/10/100 go back to the start of the workout if time remains.
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Workout of the Day Every 7:00 for 3 rounds 800m Run15 Hand Release Push-Ups15 Deadlifts (185/135)Max Sit-Ups in Time Remaining… -Rest 2:00 b/t Sets-
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Pre WOD Shoulder to overhead 3-3-3-3 Workout of the Day For time 30 Box Jumps (24/20)40 Shoulder to Overhead (155/105)30 Box Jumps *Every 1:30 starting at 0:00, perform 3 Front Squats
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Workout of the Day “Death Row”Every minute on the minute for 20:00Even: 20/15 Cal RowOdd: 15 Burpees
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Workout of the Day 3 Rounds For Max Reps 1:00 – DB Suitcase Box Step-Ups (35/20)1:00 – down ups1:00 – Air Squats1:00 – DB Hang Muscle Cleans1:00 – Cal Bike -Rest 1:00 between rounds- Post WOD 3 sets for recovery 1:00 Downward Dog1:00 Plank Hold1:00 Cobra Stretch -Rest 1:00 between sets-
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Pre WOD Tabata pushups Workout of the Day 12 rounds with a partner for time 3 burpees6 KB swings (32kg/24kg)9 box jumps (24″/20″)12 abmat situps15/12 calorie bike *1 person working, 1 person resting, alternate every round
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Workout of the Day On a 5:00 running clock…40/30 Cal Bike:30 Wall SitMax Rope Climbs In Time Remaining -Rest 2:00- On a 5:00 Running clock…40/30 Cal Bike:30 Wall SitMax Slam Balls (30/20)|(20/10) In Time Remaining -Rest 2:00- On a 5:00 running clock…40/30 Cal Bike:30 Wall SitMax Burpees In Time Remaining *Each :30 Wall Sit Must...
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Workout of the Day 25:00 As Many Rounds As Possible 1000/800m Row14 Alt. Back Rack Lunges (135/95)16 Toes to Bar18 Box Jumps (24/20)
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Pre WOD Every minute on the minute for 14:00 Even: 4 Push Press (Athlete Choice, Building)*Odd: :45 Shuttle Run (EZ) *Start Light and Build to Heavy Set of 4 with Barbell. Workout of the Day 14:00 As Many Rounds As Possible 10 Alt. DB Snatch + Push Press (50/35)200m Run *1 Rep = 1 DB...
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