Make Up Day – Jun 2, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: EMOM for 10 minutes of 25 double unders, 5Rt KB snatch, 5Lt KB snatch (70/53#)…
Daily WOD – June 1, 2016
Shoulder Press 1-1-1-1-1-1 Then 50 yds handstand walk WOD Notes: The handstand portion of today is simply designed to get you comfortable being upside down. You can perform handstand holds on the wall, work toward…
Daily WOD – May 31, 2016
Complete (not for time): 25 Russian twists (45/25#) 25 strict toes to bar 25 tuck ups (aka lemon squeezers) 25 overhead walking lunges (45/25#) 25 sit ups 25 Turkish get ups (35/20#) 25 toe touches…
Daily WOD – May 30, 2016
“MURPH” Complete for time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run This WOD was created by CFHQ in memory of Lieutenant Michael Murphy, who was killed in Afghanistan…
Football WOD – May 29, 2016
Complete 5 rounds for time of: 9 ring rows 7 deadlifts (315/205# NTE 75%) 5 box jumps (30/24") WOD Notes: If you know high rep deadlifts cause problems for you, scale the reps back to…
Daily WOD – May 28, 2016
Find a 1 rep max of the following complex: clean hang clean split jerk (left leg forward) split jerk (right leg forward) Then 2 rounds of 1 minute on, 1 minute off partner leg tosses…
Daily WOD – May 27, 2016
EMOM for 10 minutes of: 25 double unders 5 Rt/5 Lt KB snatches (70/53#) WOD Notes: EMOM stands for every minute on the minute. This means when the workout starts you will attempt to complete…
Make Up Day – May 26, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Banded box squat 10x2 then 5x50 yd sled drag Any of the Iron Phoenix Complete 4…
Daily WOD – May 25, 2016
Complete 2 rounds for time of: 800m run 25 handstand push ups WOD Notes: There are several ways to approach this workout. If you want to work on brute strength, use strict HSPU and really…
Daily WOD – May 24, 2016
Sumo Deadlift 3-3-3-3-3 Then 5x5 glute hamstring raises