Daily WOD – Jun 28, 2021
Workout of the Day Complete for time: 60 wallballs (20/14# to 10/9') 12 wall walks 60/45 cal row 40 wallballs (20/14# to 10/9') 8 wall walks 40/30 cal row 20 wallballs (20/14# to 10/9') 4…
Daily WOD – Jun 27, 2021
Workout of the Day Sumo Deadlift 8-8-8 Then complete 3 rounds NFT of: 10 goblet squats (heavy) 10 Romanian deadlifts (60% 8RM sumo deadlift) WOD Notes: The intent today is to gradually increase weight across…
Daily WOD – Jun 26, 2021
Workout of the Day Complete for time: 20 burpees 20 pull ups Rest for the remainder of 5 minutes and repeat for a total of 5 rounds. Time Cap = 3:30 per round. WOD Notes: …
Daily WOD – Jun 25, 2021
Workout of the Day Complete 4 rounds for time of: 400m run 20 KB swings (70/53#) 75 double unders Time Cap = 24 minutes. WOD Notes: Ideally, each movement in this workout should be completed…
Daily WOD – Jun 24, 2021
Workout of the Day Push press 5-5-5-5-5 Then AMRAP in 5 minutes of: 15 hang muscle cleans (45/33#) 15 push presses (45/33#) WOD Notes: Today you'll be building to a 5 rep max push press! …
Daily WOD – Jun 23, 2021
Workout of the Day "Diane" Complete 21-15-9 reps for time of: Deadlifts (225/155#) Handstand push ups WOD Notes: There will be a 12 minute cap on this workout. It is ideal to choose a weight…
Daily WOD – Jun 22, 2021
Workout of the Day AMRAP in 20 minutes of: 10 power snatches (115/73#) 250m run 1 rope climb WOD Notes: Rope climbs are back! We have 7 ropes hung from around the gym (not in…
Daily WOD – Jun 21, 2021
Workout of the Day Front Squat 3-3-3-3-3 (3 second pause on first squat) Then take 5 minutes to find your max consecutive double unders. WOD Notes: The 3 second pause will happen at the bottom…
Daily WOD – Jun 20, 2021
Workout of the Day AMRAP in 15 minutes of: 10 one-arm KB sumo deadlifts (53/35#) 10 one-arm KB Russian swings (53/35#) 10 one-arm KB snatches (53/35#) Alternate hands each round. WOD Notes: Choose a weight…
Daily WOD – Jun 19, 2021
Congrats to Sofia on hitting a 20 minute plank hold this week! Workout of the Day With a partner, complete 2 rounds for time of: 100 wallballs (20/14# to 10/9') 50 power cleans (185/123#) 100…