Daily WOD – Jun 23, 2019
Complete five 90 second rounds of: 4 deadlifts (365/225# NTE 80-85% 1RM) max toes to bar in remaining time WOD Notes: The sub for toes to bar will be banded dead bugs (or other ab…
Daily WOD – Jun 22, 2019
With a partner complete in any order for time: 80 burpees 120 pull ups 160 box jumps 200/160 cal row Only 1 partner can be working at a time. WOD Notes: You may split the…
Daily WOD – Jun 21, 2019
Shoulder press 10x2 (80-90%) Then 10 minutes to work on inversions WOD Notes: The shoulder press should be challenging right out of the gates today. Pick a heavy weight and stay there for all 10…
Daily WOD – Jun 20, 2019
Complete 2 rounds for time of: 800m run 20 cleans (135/95#) WOD Notes: Pick a weight for the (squat) cleans that allows you to cycle small sets (i.e., sets of 3-5) and avoid dropping every…
Daily WOD – Jun 19, 2019
Complete 2 rounds of max reps in 2 minutes at each of the following stations: Row (calories) Sit ups KB swings (53/35#) Push ups WOD Notes: Complete 1 cycle of 2 minutes at all 4…
Daily WOD – Jun 18, 2019
Power Snatch 1-1-1-1-1 Then 3 rounds for time of: 10 power snatches (50-60% 1RM) 10 pull ups WOD Notes: The intent on the cashout is to practice cycling the barbell methodically but keep the workout…
Daily WOD – Jun 17, 2019
Complete 6 rounds for time of: 50 double unders 25 wallballs (20/14# to 10/9') 10 deadlifts (50% 1RM) WOD Notes: To keep this from snowballing, plan your workout such that double unders and wallballs take…
Daily WOD – Jun 16, 2019
On a 90 second clock complete: 100m sprint Max kettlebell swings (70/53#) Rest 90 seconds, then On a 90 second clock complete: 100m sprint Max toes to bar Rest 90 seconds. Repeat for a total…
Daily WOD – Jun 15, 2019
It's time for the 6th Annual Battle for the Iron Phoenix! Who will rise to the challenge of completing 3 WODs in 90 minutes? Come on out for a morning of fitness and fun! WOD…
Daily WOD – Jun 14, 2019
Complete 40-30-20-10 reps for time of: weighted step ups (50/35# to 24/20") burpees WOD Notes: If you are planning to take part in the 6th annual Battle for the Iron Phoenix on Saturday, it may…