Daily WOD – Apr 28, 2022
Workout of the Day Clean 3x2@75%, 2x2@80%, 2x2@85% Then Pause clean 5x1 (50% 1RM, 10 second pause in the squat) WOD Notes: If you are familiar with your 1 rep max squat clean, shoot for…
Daily WOD – Apr 27, 2022
Workout of the Day AMRAP in 12 minutes of: 7 power snatches (115/73#) 7 overhead squats (115/73#) 7 strict pull ups WOD Notes: Come on in today for a fun little high skill burner! We'll…
“Spring into Macros” Nutrition Challenge
On Monday, May 2nd, we're kicking off a 4-week nutrition challenge, focusing on the macro diet! If you've never heard of macros, we'll teach you what they are and how they can help you meet…
Daily WOD – Apr 26, 2022
Workout of the Day Complete for time: 800m run 70 eye level KB swings (53/35#) 60 one-arm suitcase KB deadlifts (30R/3L, 53/35#) 50 one-arm KB hang power cleans (25R/25L, 53/35#) 40 one-arm KB push presses…
Daily WOD – Apr 25, 2022
Workout of the Day Thruster 1-1-1-1-1-1-1 Then complete for time: 15 thrusters (95/63#) 30 push ups 15 thrusters (95/63#) WOD Notes: The heavy thrusters may come from the floor or rack, whichever you prefer! For…
Daily WOD – Apr 24, 2022
Workout of the Day Complete 7 rounds for time of: 4 deadlifts (365/225#) 12 ring dips WOD Notes: The deadlift today should be around 80% of your 1 rep max. If you don't know your…
Daily WOD – Apr 23, 2022
Workout of the Day AMRAP in 16 minutes of: 36 double unders 24 one-arm DB clean and jerks (50/35#, 12R/12L) 12 weighted box step ups (50/35#, 6R/6L) WOD Notes: Choose a double under rep scheme…
Daily WOD – Apr 22, 2022
Workout of the Day Sumo Deadlift 8x3 (80% 1RM) Then Tempo deadlifts 4x7 (50% 1RM, 3 seconds down, 1 second up) WOD Notes: Choose a weight that will allow you to start each set with…
Daily WOD – Apr 21, 2022
Workout of the Day Complete 5 rounds for time of: 20 pull ups 400m run Time Cap = 24 minutes. WOD Notes: The beauty is the simplicity! The goal today is to spend ~1…
Daily WOD – Apr 20, 2022
Workout of the Day Complete the following sets, each for time: 500/400m row 40 wallballs (20/14# to 10/9') 40 box jumps (24/20") Start a new movement every 3 minutes. Repeat for a total of 3…