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…
Daily WOD – Jun 18, 2021
Workout of the Day EMOM for 20 minutes of: 1 snatch WOD Notes: The intent today is to gradually increase in weight every 2 to 4 minutes over the 20 minutes. If you are newer…
Daily WOD – Jun 17, 2021
Workout of the Day AMRAP in 5 minutes of: 16/12 cal row 16 thrusters (75/53#) Rest 3 minutes then AMRAP in 5 minutes of: 12/9 cal row 12 thrusters (75/53#) Rest 3 minutes then AMRAP…
Daily WOD – Jun 16, 2021
Workout of the Day Run 1 mile. Then every 2 minutes for 10 minutes complete: Max consecutive toes to bar WOD Notes: Today is one of our June benchmarks! The mile run is a great…
Daily WOD – Jun 15, 2021
Workout of the Day Take 5 attempts to build to a heavy single of the following complex: Power clean + hang power clean + hang power clean + split jerk Then complete max lateral plyo…
Daily WOD – Jun 14, 2021
Workout of the Day Complete 2 rounds for time of: 800m run 10 bar muscle ups 20 handstand push ups Time Cap = 20 minutes. WOD Notes: Choose a run distance that will take in…
Daily WOD – Jun 13, 2021
Workout of the Day EMOM for 24 minutes: First minute: 20 overhead reverse lunges in place (10R/10L, 45/25# plate) Second minute: 20 alternating toe touches Third minute: 10 one-arm DB thrusters (70/45#, 5R/5L) Fourth minute:…
Daily WOD – Jun 12, 2021
Workout of the Day "Power Total" Back Squat 1-1-1 Bench Press 1-1-1 Deadlift 1-1-1 WOD Notes: Tomorrow's workout will happen in 2 hour classes (one starting at 8:00 and one at 10:00 am). The 7…