WOD Nov 22

Workout of the Day Warmup 5 Min D/U work 20 EB Pause Squats 20 EB Stiff Legged Deads 25 GHD Sits / Ext Strength Death By Wanamaker 15 min Cap WOD 9 Min AMRAP 12 Front Squat 95/65 20 Deadlifts 185/115 30 DU’s. 2:1 ONE BAR Post your scores to the Whiteboard.

0 comments

WOD Nov 21

Workout of the Day Warmup 15 Cal Assault 20 High Box Step ups 10 Wall Slides 20 Good Morning 20 EB Presses Skill Turkish Get-ups 4 x 6. (2 each side) 4 x 4 WOD 4 Min AMRAP 15 Push-ups  10 SDHP 95/65 4 Min AMRAP 15 Hang Cleans 115/75 10 Burpees 4 Min AMRAP

0 comments

WOD Nov 20

Workout of the Day Warmup Row 500 m 20 Pass Thrus 5 Wall Walks 20 Hollowrock to Supermans 20 Ab Rollouts with Bar Pendalay Row 2 x 8 2 x 6 2 x 4 WOD 30-20-10 KBS Box Jump Overs DB Snatch Sit-ups Post your scores to the Whiteboard.

0 comments

WOD Nov 17

Workout of the Day Warm-up 15 Cal Airdyne 15 Pause Front Squats 50 Soccer Hops 20 Good Mornings Strength 10-8-6-4-2 Front Squat WOD 4 Rounds 15 Thrusters 50 D/U’s 15 Burpees 95 / 65 Post your scores to the Whiteboard.

0 comments

WOD Nov 16

Workout of the Day Warm-up Row 500 M 20 Pass Thrus 20 Ring Rows 20 EB High Pulls 5 Inch Worms Strength 6 Min EMOM 2 Rounds each Min 1 Power Clean 1 Hang Squat Clean get heavier each min can’t put the bar down WOD 11 Min AMRAP 11 Power Snatch 17 Pull-ups 13

0 comments

WOD Nov 15

Workout of the Day Warm-up 100 Single unders 20 Good Mornings 20 Scorpions 20 Stretch Lunges 20 Bicycles WOD 4 RFT 8 Deadlifts 185/105 15 Box Jumps 40 Double Unders 2:1 then right into 20 SDHP 95/65 50 Air Squats 20 K2E 50 OWL 45/25 Post your scores to the Whiteboard.

0 comments

WOD Nov 14

Workout of the Day Warm-up 20 Stretch Lunges 20 GHD Sits / Ext 20 EB Presses 15 Cal Assault Skill 7 Min EMOM 2 / 2 Split Jerk 60%+ WOD 42-30-18 Wall Ball Sit-ups Post your scores to the Whiteboard.

0 comments

WOD Nov 13

Workout of the Day Warm-up Row 500 M 20 EB Presses 5 Inch Worms 20 Pause Squats Strength Sotts Press 5 x 5 WOD 6 RFT 10 Power Clean 115/75 5 Burpee Pull-ups 10 DB Snatch 50/35 Post your scores to the Whiteboard.

0 comments

WOD Nov 11

Workout of the Day In Honor of all our Veterans will be doing…… WOD “3 Wise Men” Thank you to all our veterans Post your scores to the Whiteboard.

0 comments

WOD Nov 10

Workout of the Day Warm-up 25 GHD Ext / Sits 20 Good Mornings 20 Ring Rows 10 Push-ups Strength Stiff Legged Deads 2 x 8 2 x 6 2 x 4 WOD 21-15-9 Box Jumps Pull-ups Ring Dips 2 Rope Climbs after each Round Post your scores to the Whiteboard.

0 comments

WOD Nov 9

Workout of the Day Warm-up 5 Wall Walks 20 Supermans 20 High Box Step-ups 20 EB Shrugs into High Pulls Strength Hang Cleans 10-8-6-4-2 WOD 11 Min AMRAP 20 KBS 15 Wall Ball 10 Weighted Box Step-ups Post your scores to the Whiteboard.

0 comments

WOD Nov 8

Workout of the Day Warm-up 2 Laps 20 EB Presses 25 GHD EXT / Sits 20 Stretch Lunges to Instep Strength Bulgarian Lunges 6 x 6 (each leg) getting heavier WOD 50-40-30-20-10 Push Press 75/55 10-20-30-40-50 Dead-lifts 135/85 Post your scores to the Whiteboard.

0 comments

WOD Nov 7

Workout of the Day Warm-up 20 Pass Thrus Row 300 M 20 EB Snatch Shrugs 20 EB Snatch High Pulls 20 Good Mornings Skill Shoulder Symmetry Toes to Bar Progressions WOD 2 RFT 5 OHS 20 TTB 10 Hang Snatch 20 K2E 15 SDHP 20 Sit-ups 95/65 Post your scores to the Whiteboard.

0 comments

WOD Nov 6

Workout of the Day Warmup 15 Cal Airdyne 10 Wall Slides 20 EB High Pulls 5 Inch Worms Strength Back Squats 10-8-6-4-2 WOD 200 Double Unders. 2:1 Then 3 Rounds  20 Hang Cleans 115/75 20 Bar Facing Burpees Post your scores to the Whiteboard.

0 comments

WOD Nov 4

Workout of the Day WOD Open Prep 50 Wall Balls 50 Double Unders 2:1 40 Box Jumps 40 Toe to Bar 30 Burpees 30 Chest to Bar 20 Cleans 135 20 Jerks 135 10 Power Snatch 135 10 HSPU Post your scores to the Whiteboard.

0 comments

WOD Nov 3

Workout of the Day Skill 6 Min EMOM DB Complex–each side DB Snatch OHS OHL STO WOD 11 Min AMRAP 11 TTB 11 Box Jumps 11 KBS 11 Airsquats Post your scores to the Whiteboard.

0 comments

WOD Nov 2

Workout of the Day Warm-up 5 Min D/U work 10 Pass Thrus 10 OH Wall Slides Partner PVC Stretch Skill 5 Min EMOM 5 Snatch Balance WOD 10 OHS 20 Sit-ups 30 Wall Ball 40 Push-ups 30 Wall Ball 20 Sit-ups 10 OHS Post your scores to the Whiteboard.

0 comments

WOD Nov 1

Workout of the Day Warm-up Row 500 m 20 Scorpions 20 Stretch Lunges Skill Turkish Get-ups 6 x 3 ( each side) Getting heavier each round WOD 5 Rounds 1 Min SDHP 1 Min Push Press 1 Min Pull-ups 1 Min Rest Post your scores to the Whiteboard.

0 comments

WOD Oct 31

Workout of the Day Warm-up 2 Laps 20 Good Mornings 20 EB High Pulls 10 Pause Squats 5 Inch Worms Strength Stiff Legged Deads 5 x 5 WOD The Six’s 6 Min AMRAP 6 Thrusters 6 Hang Cleans 6 Front Squats 6 Bar over Burpees 95/65 Post your scores to the Whiteboard.

0 comments

WOD Oct 30

Workout of the Day Warmup 15 Cal Airdyne 25 GHD Sits / Ext 20 EB High Pulls 20 Fast Elbows Skill 6 Min EMOM Clean Progression DeadLift Hang Shrug Hang High Pull Hang Clean Power Squat Clean WOD 50 Double Unders 10 Snatch 95/65 50 D/U’s 20 Cleans 135/85 50 D/U’s 30 Deadlifts 185/105 50

0 comments

WOD Oct 28

Warmup WOD 31 KBS 31 Wall Ball 31 Burpees 31 Lunges 31 Push Press 31 Box Jumps 31 K2E 31 Hang Cleans 31 Sit-ups 31 Double Unders Post your scores to the Whiteboard.

0 comments

WOD Oct 27

Workout of the Day Warmup Strength Front Squat 5 x 5 WOD Klepto 4 Rounds 27 Box Jumps 21 Burpees 11 Squat Cleans. 135/95 Post your scores to the Whiteboard.

0 comments

WOD Oct 26

Workout of the Day Warmup 5 Min D/U work 10 Wall Slides 5 Inch Worms Skill Tabata this! Pull-ups Push-up Sit-ups Airsquats WOD 4 Rounds 20 KBS 20 V-UPS / Bicycles 20 DB Snatch 20 K2E Post your scores to the Whiteboard.

0 comments

WOD Oct 25

Workout of the Day Warmup Row 500 M 20 Good Mornings Strength Sumo Deadlifts 3 x 5 3 x 3 WOD 60 Pistols 50 Wall Ball 40 Box Jumps 30 Deadlifts 20 Power Cleans 10 Front Squats Post your scores to the Whiteboard.

0 comments

WOD Oct 24

Warmup 15 Cal Assault 20 EB High Pulls 5 Inch Worms Ab Challenge Strength Clean Grip High Pull 2 x 8 2 x 6 2 x 4 WOD 3 Rounds 15 Pull-ups 20 Burpees 15 Sumo DeadLift High Pull 95/65  

0 comments

WOD Oct 23

Workout of the Day Warmup 2 Laps 20 Stretch Lunges 20 Pass Thrus 20 Supermans Skill 6 Min EMOM Lying Hip Thrusters 12 each Leg each Min WOD 12 Power Snatch 95/65 12 OWL 35/15 9 Power Snatch 12 OWL 6 Power Snatch 12 OWL 9 Power Snatch 12 OWL 12 Power Snatch 12 OWL

0 comments

OCT 21

Workout of the Day THERE WILL BE NO CLASSES HELD TODAY TODAY IS OUR ANNUAL PANCREATIC CANCER FUNDRAISER FROM 9:00 AM TILL ABOUT 1:00 PM PLEASE COME BY AND CHEER ON YOUR FELLOW MEMBERS AND OTHER LOCAL BOX ATHLETES AS THEY COMPETE AND DONATE FOR A GREAT CAUSE Post your scores to the Whiteboard.

0 comments

WOD Oct 20

Workout of the Day Warm-up 2 Laps 20 EB Presses 25 GHD sits / ext Strength 5 x 5 Strict Press 17.5 10 rounds for time of: 9 thrusters, 95 lb. 35 double-unders Post your scores to the Whiteboard.

0 comments

WOD Oct 19

Workout of the Day Warm-up 10 Cal Assault 20 Good Mornings 10 Wall Slides 20 High Pulls Strength 6 Min EMOM Hang High Pull Hang Clean Hang Squat Clean 60 % 17.4ish Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb. 55 wall-ball shots, 20-lb. ball to 10-ft.

0 comments

WOD Oct 18

Workout of the Day Row 500 M 20 Good Mornings 25 GHD Sits / Ext 20 Ring Rows Strength Dead Lifts 10-8-6-4-2 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3

0 comments

WOD Oct 17

Workout of the Day Warmup 2 Laps 20 Stretch Lunges 20 EB High Pulls Strength Front Squat 2 x 8 2 x 6 2 x 4 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of:

0 comments

WOD Oct 16

Workout of the Day Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes Post

0 comments

WOD Oct 13

Workout of the Day Warm-up Row 500M 20 Pass Thrus 5 Inch Worm 20 Ring Rows Skill Handstands WOD 9 Min AMRAP 1 Farmers Carry 1 Round of Cindy 1 Farmers Carry 2 Rounds of Cindy 1 Farmers Carry 3 Rounds of Cindy and so on…… CINDY 5 Pullups 10 Push-ups 15 Airsquats Post your

0 comments

WOD Oct 12

Workout of the Day Warm-up 20 EB Presses 10 Cal Assault Shoulder Symmetry Ab Challenge Strength Push Press 10-8-6-4-2 WOD 15-12-9-6-3 Cluster Burpee 95 / 65 75 / 55 Post your scores to the Whiteboard.

0 comments

WOD Oct 11

Workout of the Day Warm-up 20 Stretch Lunges 20 EB High Pulls 5 Inch Worms 2 Laps Ab Challenge Strength Bulgarian Lunges 4 x 6 (each leg) WOD 3 Rounds 20 Wall Ball 20 SDHP 75/55 20 Box Jumps 20 FR Lunges Post your scores to the Whiteboard.

0 comments

WOD Oct 10

Workout of the Day Warm-up 25 GHD Ext 20 Supermans 20 Scorpions Row 500 M AB Challenge Strength Bent Over Rows 5 x 5 WOD 4 Rounds 20 Sit-ups 8 Hang Snatch 20 K2E 8 Push Press 95/65 75/55 Post your scores to the Whiteboard.

0 comments

WOD Oct 9

Workout of the Day Warmup 10 Cal Assault 10 Wall Slides 20 Ring Rows Ab Challenge Strength Box Squats 10-8-6-4-2 Back Squats / Touch and Go WOD 15 Min AMRAP 3 Pull-ups 6 Hang Cleans. 135 / 85 9 Hand Release Push-UPS 36 Double Unders Post your scores to the Whiteboard.

0 comments

WOD Oct 7

Workout of the Day In Honor of a Hero WOD “Chris Kyle” Post your scores to the Whiteboard.

0 comments

WOD Oct 6

Workout of the Day Warm-up Row 500m 20 Stretch Lunges 20 High Box Step-ups Strength OHS 4 x 8 WOD 4 Rounds 12 Pistols 12 K2E 12 OHS Post your scores to the Whiteboard.

0 comments

WOD Oct 5

Workout of the Day Warm-up 10 Cal Airdyne 20 Pass Thrus 20 High Pulls Skill Snatch Progressions WOD 100 Double Unders 60 Sit-ups 60 Hang Snatch 100 Double Unders Post your scores to the Whiteboard.

0 comments

WOD Oct 4

Workout of the Day Warm-up Row 500M 20 Good Mornings 25 GHD Sits / Ext Skill Muscle up Progressions WOD 10 Min AMRAP 3 Burpee Box Overs 3 Deadlifts 185 / 115 6 BoB 6 Deads 9 9 and so on!!! Post your scores to the Whiteboard.

0 comments

WOD Oct 3

Workout of the Day Warm-up 2 Laps 12 Pause Squats 20 Ring Rows 5 Inch worms Strength Back Squat 2 x 8 2 x 6 2 x 4 WOD 21-15-9 DB Snatch Chest to Bar Post your scores to the Whiteboard.

0 comments

WOD Oct 2

Workout of the Day Warm-up 20 Good Mornings 20 EB High Pulls 10 Pause Squats 5 Inch Worms Strength Stiff Ledded Dead Lifts 2 x 6 4 x 2 WOD 3 Rounds 5 Power Cleans 5 Front Squats 5 Push Jerks 10 Burpees Rest 1 Min. Post your scores to the Whiteboard

0 comments

WOD Sept 29

Workout of the Day Warm-up 10 Cal Assault 20 Stretch Lunges 5 Inch Worms 20 Supermans Skill Plank Challenge Abs 3 Rounds 20 Butterfly Sit-ups 20 Bicycles 10 V-ups WOD 4 Rounds for Time 16 Airsquats 16 Push-ups 16 OWL 1 Lap Post your scores to the Whiteboard.

0 comments

WOD Sept 28

Workout of the Day Warm-up 2 Laps 5 Inch Worms 20 EB Pause Squats 20 EB Presses 10 Push-ups Skill Floor Bench 4 x 10 WOD 9-15-21 Thrusters 95/65 Burpee over Bar Post your scores to the Whiteboard.

0 comments

WOD Sept 27

Workout of the Day Warm-up 5 Min D/U Work 10 Cal on Assault Bike 20 EB High Pulls 20 Stretch Lunges Strength Hip Bridge 4 x 8 WOD For Time: 20 Wall Ball 15 Cleans 115/85 20 Wall Ball 10 Cleans 135/95 20 Wall Ball 5 Cleans 155/105 Post your scores to the Whiteboard.

0 comments

WOD Sept 26

Workout of the Day Warm-up Row 500 M 20 Good Mornings 20 High Box Step-ups 10 Wall Slides Strength Front Squat 5 x 5 WOD 11 Min AMRAP 6 Pull-ups 6 Deads 185/105 6 Box Jumps 6 DB OHS 40/20 Post your scores to the Whiteboard.

0 comments

WOD Sept 25

Workout of the Day Warm-up Row 500 M 20 EB Snatch High Pulls 20 Sit-ups 20 Good Mornings Strength 6 Min EMOM HEAVY Snatch Shrug n High Pull 4 reps WOD 9-15-21 Power Snatch TTB 115 / 85 95 / 65 75 / 55 Post your scores to the Whiteboard.

0 comments

WOD Sept 22

Workout of the Day Warm-up 20 Stretch Lunges 20 Supermans 20 Scorpions 20 Good Mornings Skill Abs 3 Rounds 12 Butterfly sit-ups 12 Bicycles 12 V-ups 12 Bicycles Complete a full round unbroken WOD 4 Min AMRAPS 12 Ball Slams 12 GHD 12 DB Snatch 12 Push-ups 10 K2E 20 KBS Run / Row Post

0 comments

WOD Sept 21

Workout of the Day Warm-up 10 PVC Pass Thrus 20 Ring Rows 5 Inch Worms 2 Laps Skill 6 Min EMOM 2 Power Snatch 2 Hang Squat Snatch WOD 20 Thrusters 95/65 20 Pull-ups 20 Bar Over Burpees 10 Thrusters 10 Pull-ups 10 BoB Post your scores to the Whiteboard.

0 comments

WOD Sept 20

Workout of the Day Warm-up 10 Wall Slides 20 EB Presses 20 Ring Rows 2 Laps Strength Back Squat 10-8-6-4-2 WOD 60 Double Unders 40 DB Thrusters 30 Wall Ball 20 Ring Pull-ups 10 HSPU Post your scores to the Whiteboard.

0 comments

WOD Sept 19

Workout of the Day Warm-up 5 Min D/U work 20 EB High Pulls 20 EB Presses 20 EB Pause Squats Strength 5 Min EMOM Increasing each Min 1 Power Clean 1 Hang Squat Clean WOD “Grace” Post your scores to the Whiteboard.

0 comments

WOD Sept 18

Workout of the Day Warmup 2 Laps 20 Good Mornings 20 AB Rollouts Strength Front Squat 10-8-6-4-2 WOD 2 Rounds 25 Sit-Ups 25 Burpee Box Overs Post your scores to the Whiteboard.

0 comments

WOD Sept 16

Workout of the Day WOD HOT SHOTS Post your scores to the Whiteboard.

0 comments

WOD Sept 15

Workout of the Day HAPPY BIRTHDAY BOBBY D!!!! Warm-up 2 Laps 20 Stretch Lunges 20 EB High Pulls 25 GHD Sits / Ext Strength Push Press 2 x 8 2 x 6 2 x 4 WOD 7 Min AMRAP 6 Box Overs 3 Cleans 155/105 Post your scores to the Whiteboard.

0 comments

WOD Sept 14

Workout of the Day Warm-up 20 EB High Pulls 10 OHS Pause Skill 8 min EMOM Snatch Deadlift Snatch High Pull Hang Snatch Hang Squat Snatch WOD “ISABEL” 30 Snatches for Time 135/85 Post your scores to the Whiteboard.

0 comments

WOD Sept 13

Workout of the Day Row 500 M 20 Good Mornings 20 Ring Rows Strength DeadLifts 5 x 3 WOD 3 Rounds 12 C2B 15  Burpees 12 SDHP 95/65 Post your scores to the Whiteboard.

0 comments

WOD Sept 12

Workout of the Day 25 GHD Sits / Ext 3 Laps 20 EB High Pulls SKILL TABATA Push-ups / AirSquats / K2E WOD 5 / 2 Min Rounds 25 D/U’s 2:1 MAX Clean and Jerk 155/105 1 Min Rest Between Rounds Post your scores to the Whiteboard.

0 comments

WOD Sept 11

Workout of the Day Warmup 2 Laps 10 Wall Slides 20 Good Mornings 25 Sit-ups Strength Back Squats 2 x 8 2 x 6 2 x 4 WOD 4 Rounds 10 Thrusters 15 KBS 20 K2E Post your scores to the Whiteboard.  

0 comments

WOD Sept 11

Workout of the Day Warmup 2 Laps 10 Wall Slides 20 Good Mornings 25 Sit-ups Strength 2 x 8 2 x 6 2 x 4 WOD 4 Rounds 10 Thrusters 15 KBS 20 K2E Post your scores to the Whiteboard.  

0 comments

WOD Sept 8

Workout of the Day Warm-up 2 Laps 12 Push-ups 20 Ring Rows 20 EB Pause Squats Skill 2 x 8 Hip Pop / Straight Arm 2 x 4 Heavy High Pull WOD 21-15-9 Hang Snatch 115/85 Ring Dip Burpee Pull-up Post your scores to the Whiteboard.

0 comments

WOD Sept 7

Workout of the Day Warm-up 5 min D/U work 20 EB High Pulls 20 Fast Elbows 20 EB Presses Strength Push Press 5 x 5 WOD 12 min AMRAP 1 Lap 12 Sit-ups 6 Hang Cleans 155/105 Post your scores to the Whiteboard.

0 comments

WOD Sept 6

Workout of the Day Warm-up Row 500 M 20 Good Mornings 10 Jump Squats 20 Ring Rows Strength Stiff Legged Deadlifts 5 x 5 WOD 21-15-9 Deadlifts 185/105 Wall Ball C2B Post your scores to the Whiteboard.

0 comments

WOD Sept 5

Workout of the Day Warm-up 2 Laps 20 Pause Squats 20 Stretch Lunges 20 Supermans Strength Front Squat 5 x 5 WOD “Nancy” 5 Rounds 2 Laps 15 OHS 95/65 Post your scores to the Whiteboard.

0 comments

WOD Sept 4

Workout of the Day WOD “THE HOPPER” Post your scores to the Whiteboard.

0 comments

WOD Sept 2

Workout of the Day HERO WOD “JAG” Post your scores to the Whiteboard.

0 comments

WOD Sept 1

Workout of the Day Warm-up 4 Laps 20 Stretch Lunges 20 Ring Rows Skill Plank Challenge Abs WOD 3 Rounds 30 D/U’s 20 Sit-ups 10 Burpees 2 Rope Climbs Post your scores to the Whiteboard.

0 comments

WOD Aug 31

Workout of the Day Warm-up 3 Laps 20 EB Presses 20 GHD Ext 20 High Box Step-ups Strength Back Squats 5 x 5 WOD 50 Push Press 75/55 40 SDHP 75/55 30 K2E 20 Box Jump Overs 10 Back Squats (Bodyweight) Post your scores to the Whiteboard.

0 comments

WOD Aug 30

Workout of the Day Warm-up Row 500 M 20 Ring Rows 50 Bicycles 20 Supermans Strength 7 Min EMOM 3 Strict Pull-ups weighted/banded WOD 3 Rounds 21 Wall Ball 15 Pull-ups 9 Clean and Jerk 115/85 95 / 65 75 / 55 Post your scores to the Whiteboard.

0 comments

WOD Aug 29

Workout of the Day Warm-up 10 Wall Slides 20 Good Mornings 20 Stretch Lunges Skill Shoulder Symmetry WOD 5 x 2 min AMRAP 2 Min Rest between 24 D/U’s 2:1 8 KB Thrusters 8 KBS 53 / 35 Post your scores to the Whiteboard.

0 comments

WOD Aug 28

Workout of the Day Warmup 2 Laps 25 GHD Sits / Ext 20 Good Mornings 20 EB Presses Strength Deadlifts 2 x 8 2 x 6 2 x 4 WOD 4 Rounds 6 HSPU 8 TTB 10 KB Deadlifts 70/44 Post your scores to the Whiteboard.

0 comments

WOD Aug 25

Workout of the Day Warm-up 20 EB High Pulls 20 Supermans Skill 7 Min EMOM Power High Pull Power Clean Hang High Pull Hang Squat Clean WOD 10 Rounds 6 Burpee Box Jump Overs 3 Power Cleans Post your scores to the Whiteboard.

0 comments

WOD Aug 24

Workout of the Day Warm-up 2 Laps 10 Wall Slides Skill 6 min EMOM OHS 6 Reps WOD 12-10-8-6-4-2 DB Squat Snatch Lap after each set Post your scores to the Whiteboard.

0 comments

WOD Aug 23

Workout of the Day Warm-up 20 Good Mornings 10 Pause Squats 25 GHD Sits / Ext Stiff Legged Deads 5 x 5 WOD 50 D/U’s 50 DB Snatch 50 D/U’s 40 KBS 50 D/U’s 30 TTB 50 D/U’s 20 Thrusters 50 D/U’s Post your scores to the Whiteboard.

0 comments

WOD Aug 22

Workout of the Day Warm-up Row 500 M Partner PVC 20 High Pulls 20 Ring Rows Strength Snatch High Pull 2 x 8 2 x 6 2 x 4 WOD 3 Rounds 20 Snatch 20 Chin-ups after 3 Rounds 30 Wall Balls Post your scores to the Whiteboard.

0 comments

WOD Aug 21

Workout of the Day Warmup 3 Laps 10 Wall Slides 25 GhD Sits/Ext Skill DB Clean and Jerk 8 min EMOM 4 reps WOD 21-15-9 Front Squat. 155/105 Weighted Sit-ups. 20/14 Post your scores to the Whiteboard.

0 comments

WOD Aug 18

Workout of the Day Warm-up 5 Inch Worms 20 EB High Pulls 20 Ring Rows Strength 5 Min EMOM 3 ManMakers WOD 7 Rounds 3 Cleans 4 Ring Pull-ups Post your scores to the Whiteboard.

0 comments

WOD Aug 17

Workout of the Day Warm-up 10 Wall Slides 20 Stretch Lunges 5 Wall Walks Skill Ab Challenge WOD 100 D/U’s 80 Sit-ups 60 Wall Ball 40 Pistols 20 HSPU Post your scores to the Whiteboard.

0 comments

WOD Aug 16

Workout of the Day Warm-up Row 500 M 20 EB Pause Squats 20 EB Presses Strength Front Squat 6 min EMOM 4 Reps WOD 7 Min AMRAP 1 Thruster 1 TTB 2,2 3,3 and So on….. Post your scores to the Whiteboard.

0 comments

WOD Aug 15

Workout of the Day Warm-up 5 Min Double Under Work 20 High Box Step Ups 20 GHD Sits / Ext Skill Shoulder Symmetry WOD 30-20-10 Box Jump Burpee Lap after each Set Post your scores to the Whiteboard.

0 comments

WOD Aug 14

Workout of the Day Warmup 2 Laps 20 Good Morning 20 EB High Pulls 20 EB Push Press Strength Deadlifts 2 x 6 2 x 4 2 x 2 WOD DT 5 Rounds 12 Deadlifts 9 Hang Cleans 6 Push Jerks 155/105 Post your scores to the Whiteboard.

0 comments

WOD Aug 12

Workout of the Day WOD “Dallas 5” Post your scores to the Whiteboard.

0 comments

WOD Aug 11

Workout of the Day Warm-up 20 Cal Airdyne 20 Ring Rows 20 Airsquats 20 EB High Pulls Skill Snatch Progression 8 Min EMOM Snatch Deadlift Snatch High Pull Hang Snatch Hang Squat Snatch WOD 21-15-9 Chin-ups SA DB Thrusters Post your scores to the Whiteboard.

0 comments

WOD Aug 10

Workout of the Day Warm-up run 2 laps 20 EB High Pulls 20 Good Mornings 20 Sit-ups Skill Abs Handstands WOD 4 Rounds 1 Lap 10 Hang Cleans 95/65 10 KBS 53/35 10 K2E Post your scores to the Whiteboard.

0 comments

WOD Aug 9

Workout of the Day Warm-up Row 500 M 10 Scorpions 25 GHD Sits / Ext Skill Turkish Get-ups 16 Total WOD 11 min AMRAP 8 HSPU 20 Front Rack Walking Lunges Post your scores to the Whiteboard.

0 comments

WOD Aug 8

Workout of the Day Warm-up 5 Inch Worms 20 Good Mornings 20 EB Presses Strength Strict Press 6 min EMOM 4 each Min WOD 15-12-9 DeadLifts 255 / 165 Push Press 115 / 85 Post your scores to the Whiteboard.

0 comments

WOD Aug 7

Workout of the Day Warmup 2 Laps 20 Stretch Lunges 10 Wall Slides 20 EB Presses 20 Ring Rows Strength Back Squat 2 x 6 2 x 4 2 x 2 WOD 3 Rounds 1 min Box Jumps 1 min Wall Ball 1 min Pull-ups Rest 1 min Post your scores to the Whiteboard.

0 comments

WOD Aug 5

Workout of the Day “ZEUS” Post your scores to the Whiteboard.

0 comments

WOD Aug 4

Workout of the Day Warm-up 2 Laps 20 Good Mornings 20 EB High Pulls 20 Pass Thrus Skill Ab Challenge WOD 11 min AMRAP 9 Deadlifts 9 TTB 6 Power Clean 6 K2E 3 Power Snatch 3 Atomic Sit-ups 135 / 85 Post your scores to the Whiteboard.

0 comments

WOD Aug 3

Workout of the Day Warm-up Row 500 M 5 Inch Worms 20 EB Front Squats 20 EB Presses Strength 10 min EMOM 2 Squat Clean and Jerks weight gets heavier every 2 min WOD 8 min AMRAP Buy in: 150 D/U’s or 300 singles then remaining time 12 DB Snatch 12 KBS Post your scores

0 comments

WOD Aug 2

Workout of the Day Warm-up 25 GHD Sits / Ext 20 PVC Thrusters Partner PVC Stretch 50 Single Leg Jump Rope Skill 8 Min Alternating EMOM Wall Ball Sit-up Single Arm Thrusters 7 Min AMRAP 50 Double Unders 2:1 10 OHS 95/65 Post your results to the Whiteboard.

0 comments

WOD Aug 1

Workout of the Day Warm-up Run 2 Laps 20 EB Pause Squats 20 High Box Step-ups 20 Ring Rows 20 EB High Pulls Strength Front Squat 2 x 8 3 x 4 WOD 10 Min AMRAP 7 Box Jump Overs 5 Burpees 3 Strict Pull-ups 1 Power Clean 155/105 Post your results to the Whiteboard.

0 comments

WOD July 31

Workout of the Day Warm-up 2 Laps 20 EB Presses 10 Wall Slides Strength Push Press 10-8-6-4-2 WOD 5 Rounds Run 1 Lap 20 Push-ups 10 Push Jerks. 115/85 Post your results to the Whiteboard.

0 comments

WOD July 28

Workout of the Day Warm-up 5 Inch Worms 20 EB Presses 10 Wall Slides Strength 8 Min EMOM 3 Hang Snatch WOD 15 Min AMRAP 30 Airsquats 20 HSPU 10 Deadlifts 225/155 Post your results to the Whiteboard.

0 comments

WOD July 27

Workout of the Day Warm-up 2 Laps 25 GHD Sits / Ext 20 Stretch Lunges 20 Frankensteins Skill 10 Sprints WOD 30-20-10 DB Squat Cleans TTB Post your results to the Whiteboard.

0 comments

WOD July 26

Workout of the Day Warm-up 2 Laps 20 EB Pause Squats 5 Inch Worms Strength Tempo Squats “4-2-2” 5 x 5 WOD 6-9-12-9-6 Burpee over Bar Front Squat DB One Arm Push Jerks Post your results to the Whiteboard.

0 comments

WOD July 25

Workout of the Day Warm-up 20 Cal Airdyne 20 EB Stiff Legged Deads 20 Ring Rows 20 Supermans Strength Single Leg Romanian Deadlifts 4 x 6 (each leg) WOD 5 Strict Muscle-Ups 50 Double Unders 4/40 3/30 2/20 1/10 Scaling Strict Ring Pull-ups Banded Strict Pull-ups Post your results to the Whiteboard.

0 comments

WOD July 24

Workout of the Day Warmup 2 Laps 50 Bicycles 20 Good Mornings 20 EB Presses 8 min EMOM 4 Split Jerks 2 each side Medium to Light weight WOD 15 Thrusters 21 SDHP 12 Thrusters 15 SDHP 9 Thrusters 9 SDHP 135/95 115/85 95/65 Post your results to the Whiteboard.

0 comments

WOD July 22

0 comments

WOD July 21

Workout of the Day Warm-up 50 Double Unders (Unbroken or Total) 10 Pause Squats 10 Tricep Dips Skill Plank Challenge Ab Series WOD 3 Rounds 10 Push-ups 20 Front Squats 20 Push Press 10 Sit-ups Post your results to the Whiteboard.

0 comments

WOD July 20

Workout of the Day Warm-up Row 500 M 20 high pulls 5 Inch Worms 20 PVC Pass Thrus SKILL OHS W PVC and Rig Pause SOTTS Press with Empty Bar WOD 21-15-9 Hang Squat Cleans HSPU Post your results to the Whiteboard.

0 comments

WOD July 19

Workout of the Day 20 Cal Aidyne 10 Wall Slides 20 Good Mornings 10 Push ups Strength Box Squats 10-8-6-4-2 WOD “Scotty” 11 Min AMRAP 5 Deadlifts 315/155 18 Wall Ball 20/14 17 Burpees Post your results to the Whiteboard.

0 comments

WOD July 18

Workout of the Day Warm-up 3 Laps 20 Stretch Lunges 20 Supermans 20 GHD Sits / Ext 20 EB Pause Front Squats 20 EB Presses WOD 10 / 1 Min Rounds 5 Thrusters 135 / 85 Sprint Max Pull-ups Rest 2 Min between Post your results to the Whiteboard.

0 comments

WOD Jul 17

Workout of the Day 2 Laps 20 Supermans 20 Good Mornings 100 Bicycles Strength Stiff Legged Deads 4 x 6 WOD 3 Rounds 30 KBS 53/35 20 Double Unders. 2:1 Wood Post R. Post your results to the Whiteboard.

0 comments

WOD July 15

Workout of the Day Warm-up 2 Laps Pre-Game Pick 6 WOD BONES WOD NYPD Shield #6201 6 RFT 2 Rope Climbs 10 Deadlifts 18 OWL WPR Post your results to the Whiteboard.

0 comments

WOD July 14

Workout of the Day Warm-up 20 Ring Rows 5 Inch Worms 10 Broad Jumps 50 Single Leg Jump Rope Skill Plank Challenge Handstands / Walks WOD 4 Rounds 10 Push Press 115 / 75 10 Chin-ups 10 DB Squat Cleans 50 / 35 Post your results to the Whiteboard.

0 comments

WOD July 13

Workout of the Day Warm-up 2 Lengths Duck Walk 20 Ab Rollouts 20 Pause Front Squats Strength Front Squats 5 x 5 Core Routine in between sets WOD 50-40-30-20-10 Wall Ball 25-20-15-10-5 Push-ups Post your results to the Whiteboard.

0 comments

WOD July 12

Workout of the Day Warm-up Row 500 M 25 GHD Ext 20 EB High Pulls 20 EB Stiff Legged Deads Skill 7 min EMOM 3 Pause Deads Lifts WOD 9 Min AMRAP 9 Deadlifts 6 Strict Pull-ups 3 Power Cleans one bar 155 / 105 135 / 85 115 / 75 Post your results to

0 comments

WOD July 11

Workout of the Day Warm-up Partner PVC 20 High Box Step-ups 20 Sit-ups 20 Good Mornings Strength 8 Min EMOM 3 Snatch Grip High Pulls HEAVY WOD 13 Squat Snatch then 5 Rounds 10 Box Jumps 10 K2E 1 Lap then 13 Squat Cleans 135/85 Post your results to the Whiteboard.

0 comments

WOD July 10

Workout of the Day Warm-up 20 Stretch Lunges 20 Good Mornings 20 EB High Pulls 20 EB Pause Squats Strength 10 min Alt EMOM 5 Back Squats @ 60% Max Double Unders WOD 12 min AMRAP 30 Farmers Carry Lunges. 55/35 25 SDHP 95/65 10 Burpees Post your results to the Whiteboard.

0 comments

WOD July 8

Workout of the Day WOD 20 Min AMRAP 20 TTB 20 Front Squats 20 Clean + Jerks 20 OWL 20 Burpees Post your results to the Whiteboard.

0 comments

WOD July 7

Workout of the Day Warm-up 25 GHD sits / ext 20 Ab Rollouts 10 Scorpions Skill Abs WOD 4 min AMRAP 4 Burpee Box Overs 4 Deadlifts 4 Min AMRAP 4 HRPU 4 Air Squats 4 min AMRAP 4 Hang Squat Cleans 4 KBS Post your results to the Whiteboard.

0 comments

WOD July 6

Workout of the Day Warm-up 2 Laps 20 Good Mornings 20 High Box Step-ups Strength Stiff Legged Deads 5 x 5 WOD 3 Rounds 10 Power Cleans 115/85 15 Box Jump Overs Post your results to the Whiteboard.

0 comments

WOD July 5

Workout of the Day Warm-up Row 500 M 20 EB High Pulls 20 Fast Elbows Strength 8 min EMOM Clean and Jerk get heavier each minute WOD 4 Rounds 1 min Weighted Box Step-ups 1 min Double Unders 1 min DB Snatch 1 min Wall Ball Post your results to the Whiteboard.

0 comments

WOD July 4

Workout of the Day Happy 4th of July!!!! WOD Wood Post Left with Med Ball 100 Burpees 200 Sit-ups 300 Walking Lunges Wood Post Left with Med Ball Post your results to the Whiteboard.

0 comments

WOD July 3

Workout of the Day Warm-up 20 Push-ups 20 Stretch Lunges 2 Laps Strength Bench Press 10-8-6-4 WOD Wood Post Left 50 Thrusters 75/55 Wood Post Left Post your results to the Whiteboard.

0 comments

WOD June 30

Workout of the Day Warm-up 2 Laps 20 EB High Pulls 20 Fast Elbows 20 Ring Rows Skill 7 min EMOM Clean Series Power Clean Hang Clean Power Squat Clean Hang Squat Clean WOD 15-12-9-6-3 C2B OHS Post your results to the Whiteboard.

0 comments

WOD June 29

Workout of the Day Warm-up 20 Stretch Lunges 20 EB Push Jerks 5 Inch Worms Strength Front Squat 10-8-6-4 WOD 10 Rounds 5 Front Squats 5 Push Jerks 5 HSPU Post your results to the Whiteboard.

0 comments

WOD June 28

Workout of the Day Warm-up 5 Wall Walks 20 Ring Rows 20 EB Presses Strength Push Press 5 x 5 WOD 30 Pull-ups 40 Box Jumps 50 Wall Ball 50 Double Unders 40 Box Jumps 30 Toe to Bar Post your results to the Whiteboard.

0 comments

WOD June 27

Workout of the Day Row 500 M Partner PVC Stretch 20 High Box Step-ups 20 Good Mornings Skill Snatch 8 Min EMOM Snatch DeadLift Snatch High Pull High Hang Snatch Snatch Balance Hang Squat Snatch Light to Medium weight WOD 15 Min AMRAP 12 Box Jump Overs 10 Pistols 8 Deadlifts 225/135 Post your results

0 comments

WOD June 26

Workout of the Day Warm-up 2 Laps 15 Sumo Airsquats 10 Tricep push-ups 5 Inch Worms Strength Sumo Barbell Squats 2 x 8 2 x 6 2 x 4 WOD 4 Rounds 20 DB Snatch 12 Single Arm DB Overhead Walking Lunges 8 Ring Dips Post your results to the Whiteboard.

0 comments

WOD June 24

8:00 am CLASS ONLY TODAY

0 comments

WOD June 23

Workout of the Day Warm-up Row 500 M 5 Inch Worms 10 Ring Rows 20 GHD Sits / Ext Strength Pendalay Rows 5 x 5 WOD 9 Min AMRAP 5,10,15,20,25, etc Push-ups Hang Snatch 115/75 Post your results to the Whiteboard.

0 comments

WOD June 22

Workout of the Day Warm-up 2 Laps 20 Good Mornings 10 Wall Slides 10 Push-ups Skill 4 Rounds 12 Lying Hollowrock 20 Flutter kicks 12 Toe Touches 20 Bicycles do one whole round then rest WOD 4 min AMRAP 10 Deads 185/105 10 Burpee over Bar rest 4 min AMRAP 10 KBS 53/35 10 Sit-ups

0 comments

WOD June 21

Workout of the Day Warm-up 10 Scorpions 20 Ring Rows 20 EB Presses 20 Stretch Lunges Skill Turkish Get-ups 16 Total WOD 3 Rounds for Time 10 DB Thrusters 10 Pull-ups 10 DB Push Press 10 TTB rest :30 seconds Post your results to the Whiteboard.

0 comments

WOD June 20

Workout of the Day Warm-up 2 Laps 5 Inch Worms 10 Broad Jumps 15 EB Presses Strength Strict Press 5 x 5 WOD 10 Min AMRAP 8 HSPU 10 Box Jumps 12 Wall Ball Post your results to the Whiteboard.

0 comments

WOD June 19

Workout of the Day Warmup 20 Cal Airdyne 20 Fast Elbows 20 High Pulls 5 Burpees Skill 8 min EMOM 4 Squat Cleans. 155/115 AMRAP Airsquats Score is total AirSquats WOD 21-15-9 Hang Clean K2E Burpee 115/85 Post your results to the Whiteboard.

0 comments

June 17

We are closed for the day We are competing at Crossfit Danbury in CT. Starts at 9:00 am Come cheer us on!!!!

0 comments

WOD June 16

Workout of the Day Warm-up Row 500 M 10 Wall Slides 1 Round of Shoulder Symmetry Skill Single Arm OHS 3 x 6 6 each arm, each round get heavier WOD 4 Rounds 20 Single Arm KBS 20 DB Snatch 20 Pistols Post your results to the Whiteboard.

0 comments

WOD June 15

Workout of the Day Warm-up 20 Cal Airdyne 20 High Pulls 20 EB Presses 20 High Box Step-ups Strength Sumo Dead Lifts 3 x 5 3 x 3 WOD 9 Min AMRAP 6 Hang Cleans 8 Push Press 10 Front Rack Walking Lunges 95 / 65 Post your results to the Whiteboard.

0 comments

WOD June 14

Workout of the Day Warm-up 20 EB Presses 20 Stretch Lunges 20 Weighted Good Mornings 2 Laps Strength Split Jerk 2 x 6 4 x 4 WOD 10 Min EMOM 4 Deadlifts 225 / 135 Run Max Wall Ball with remaining time Rest 1 min in between Post your results to the Whiteboard.

0 comments

WOD June 13

Workout of the Day Warm-up 20 Stretch Lunges 20 Ring Rows 2 Laps 20 Good Mornings 20 Frankensteins Strength Bulgarian Lunges 6 x 6 (each Leg) WOD FRAN 21-15-9 Thruster Pullups Post your results to the Whiteboard.

0 comments

WOD June 12

Workout of the Day Warm-up Row 500m 5 Burpees 10 Push-ups 20 Lying Hollowrock Skill Snatch High Pull 3 x 6 Snatch Balance 3 x 6 Hang Squat Snatch 3 x 6 WOD 3 Rounds for Time 6 Squat Snatch 9 Bar over Burpees 12 TTB Post your results to the Whiteboard.

0 comments

WOD June 9

Workout of the Day Warm-up 20 Fast Elbows 20 Air Squats Double Under Work Strength Front Squat 5 x 5 WOD 13 Min AMRAP 1 Lap 9 Power Cleans 12 DB Snatch 15 Goblet Squats Post your results to the Whiteboard.

0 comments

WOD June 8

Workout of the Day Warm-up 2 Laps 20 Ring Rows 20 EB Presses 10 Wall Slides Skill “GRACE” WOD 15-12-9-6-3 Box Jump Over C2B Push Press 96/65 Post your results to the Whiteboard.

0 comments

WOD June 7

Workout of the Day Warm-up 2 Laps 20 Good Mornings 20 High Box Step-ups 20 Stretch Lunges Strength Siff Legged Deads 2 x 8 2 x 6 2 x 4 WOD 10 Min AMRAP 10 Wall Ball 20/14 20 Deadlifts 185/115 Post your results to the Whiteboard.

0 comments

WOD June 6

Workout of the Day Warm-up 10 Tricep Push-ups 5 Inch Worms Row 500 M 20 Supermans Skill 4 x 10 Ring Dips Shoot Thru’s WOD 4 Rounds 15 KBS 15 K2E 15 SDHP 15 Sit-ups 53 / 35 Post your results to the Whiteboard.

0 comments

WOD June 5

Workout of the Day Warm-up 20 Cal Airdyne 5 Inch Worms 10 Wall Slides Strength Back Squat 6,4,4,8,12 For Time: 12 Dumbells Squat Clean Thruster 12 Burpees 40 Double Unders. 2:1 12 DB Thrusters 12 Burpees 40 DUs 12 DB Clean n Jerks 12 Burpees 40 DUs Post your results to the Whiteboard.

0 comments

WOD June 3

Workout of the Day Warm-up Pre-Game WOD Death by Bear…..Complex Post your results to the Whiteboard.

0 comments

WOD June 2

Workout of the Day Warm-up Row 500 M 5 Inch Worms 20 High Box Step-ups Skill Core 4 Rounds 10 HollowRock to Supermans 20 Bicycles 10 V-ups 10 Ab Rollouts Shoulder Symmetry 2 Rounds WOD 7 Min AMRAP 5 HSPU 10 Pistols 15 Sit-ups Post your results to the Whiteboard.

0 comments

WOD June 1

Workout of the Day Warm-up 2 Laps 5 Inch Worms 25 GHD Sits / Ext 5 / 1 min Plank Strength Front Squats 5 x 5 WOD 11 Min AMRAP 12 DB Snatch 10 K2E 8 Burpee 1 Lap Post your results to the Whiteboard.

0 comments

WOD May 31

Workout of the Day Warm-up 20 Good Mornings 2 x 50 Single Jump Rope Unbroken 20 EB Front Squats 20 EB Presses Strength DeadLifts 2 x 6 4 x 4 WOD Partner WOD 10 Rounds 10 Wall Balls 20 Double unders 10 Thrusters 95/65 Partner hangs from the Bar Drop from the bar = 3

0 comments

WOD May 30

Workout of the Day Warm-up Row 500 M 20 GHD Sits / Ext 20 Good Mornings 20 EB High Pulls Skill 8 Min EMOM Power Clean Hang Clean Hang Squat Clean 3 Rounds each Min @ 50-60% of 1RM WOD 21-15-9 Hang Clean KBS Push Press 95 / 65 53 / 35 Post your results

0 comments

WOD May 29

Warm-up Pre-Game WOD “MURPH” Run 1 Mile 100 Pull-ups 200 Push-ups 300 AirSquats Run 1 Mile RX: Men 20 pound vest Women 10 Pound vest

0 comments

WOD May 26

Warm-up 2 Laps 20 Good Mornings 20 Stretch Lunges 5 Wall Walks Strength Hip Bridges 5 x 5 WOD 2 Rounds 75 Double Unders 20 Deads 50 Double Unders 10 Power Cleans 25 Double unders 5 STO 135 / 95

0 comments

WOD May 25

Workout of the Day Warm-up Row 500 M 20 EB Front Squats 20 EB Presses WOD 1 For Time 10 Snatch 10 Thrusters 10 Clean + Jerks 155/115 WOD 7 Rounds 10 STO 115 / 85 10 KBS 53 / 35 Post your results to the Whiteboard.

0 comments

WOD May 24

Workout of the Day Warm-up 20 Good Mornings 20 Push-ups 2 Laps Skill “Annie” 50-40-30-20-10 Double Unders 2:1 Sit-ups WOD 7 Rounds 7 Back Squat 185/115 7 Dead Lift 225/135 Wood Post Right Post your results to the Whiteboard.

0 comments

WOD May 23

Workout of the Day Warm-up Partner PVC Stretch 5 Wall Walks 20 GHD Sits / Ext 20 EB High Pulls Strength Santch Grip High Pull 2 x 6 4 x 4 WOD 10 Min AMRAP 8 Burpee Box Overs 10 TTB 12 Wall Ball Post your results to the Whiteboard.

0 comments

WOD May 22

Workout of the Day Warm-up Lap 5 Inch Worms 10 Wall Slides 20 EB High Pulls Skill 9 min EMOM Power Clean Hang Clean Hang Squat Clean Min 1-3. 60% Min 4-6. 70% Min 7-9. 80% WOD 5 Rounds 9 Power Cleans. 135/95 15 Push-ups 21 Air Squats 1 Lap Post your results to the

0 comments

WOD May 19

Workout of the Day Warm-up 10 Wall Slides 20 High Box Step-ups 20 High Pulls Skill 3 Rounds 20 Hanging Hollowrock 20 V-ups 20 Bicycles 20 Lying Hollowrock WOD 21-15-9 Single Arm OHS 40/20 Burpee Box Jump Overs Hang Cleans 115/85 Post your results to the Whiteboard.

0 comments

WOD May 18

Workout of the Day Warm-up 2 Laps 20 Good Mornings 50 Bicycles 20 EB Presses Strength Dead Lifts 5 x 5 WOD 6 Push Press 10 TTB 10 Deadlifts 6 Push Press 12 TTB 12 Deads 6 Push Press 14 TTB 14 Deads 6 Push Press 16 TTB 16 Deads RX: Body Weight Time Cap:

0 comments

WOD May 17

Workout of the Day Warm-up 20 PVC Overhead Walking Lunges 10 Wall Slides 20 Ring Rows 2 Min Jump Rope Work Strength Clean and Jerk 10-8-6-4-2 WOD 20 Dumbbell Overhead Walking Lunges 40/20 100 Double Unders 30 Wall Balls 5 Rope Climbs 30 Wall Ball 100 Double Unders 20 Lunges Time Cap 16 Min Post

0 comments

WOD May 16

Workout of the Day Warm-up Row 500 M 20 Pass Thrus 10 Push Ups 20 EB High Pulls Strength Snatch 2 x 8 2 x 6 2 x 4 WOD 21-15-9 Dumbbell Snatch 50 / 35 Ring Dips Scale accordingly Scale: Box Dips or Banded Ring Dips Post your results to the Whiteboard.

0 comments

WOD May 15

Workout of the Day Warm-up 2 Laps 20 PVC Presses 20 Ring Rows 10 Wall Slides Strength Front Squat 10-8-6-4-2 WOD Run 5 Building Laps Then 10 Rounds 4 HSPU 8 C2B 12 Airsquats Time cap 20 Min Post your results to the Whiteboard.

0 comments

WOD May 13

Workout of the Day Warm-up Pre-Game WOD For TIme 100 D/U’s 80 Thrusters 70 Box Jumps 60 KBS 50 K2E Post your results to the Whiteboard.

0 comments

WOD May 12

Workout of the Day Warm-up Row 500 M 25 GHD Sits / Ext 20 Supermans Strength Dead Lifts 10-8-6-4-2 WOD 30-20-10 Power Cleans TTB Post your results to the Whiteboard.

0 comments

WOD May 11

Workout of the Day Warm-up 20 Cal Airdyne 20 EB Presses 10 Wall Slides Strength Back Squats 5 x 5 WOD 15 Push Press 5 Rope Climbs Lap 12 Push Press 4 Rope Climbs Lap 9 Push Press 3 Rope Climbs Lap 6 Push Press 2 Rope Climbs Lap 3 Push Press 1 Rope Climb

0 comments

WOD May 10

Workout of the Day Warm-up 20 Ring Rows 20 High Box Step ups 2 Laps Strength Weighted Pull-ups 6 x 4 WOD 50-40-30-20-10 Wall Ball Box Jumps Post your results to the Whiteboard.

0 comments

WOD May 9

Workout of the Day Warm-up Row 500 M 10 Wall Slides 30 PVC Presses Skill 3 Rounds 20 Hanging Hollowrock 20 Weighted Sit-ups 20 Lying Hollowrock 20 V-ups 20 Sec Plank do one whole Round without stopping WOD 21 Thrusters 75/55 15 Bar over Burpees 9 Thrusters 135/85 15 Bar over Burpees 21 Thrusters 75/55

0 comments

WOD May 8

Workout of the Day Warm-up 20 Good Mornings 20 EB Presses Partner PVC Stretch 2 Laps Strength Weighted HIp Bridge 4 x 6 WOD 4 Rounds 15 Wall Ball 12 Deadlifts 135 / 95 9 Hang Cleans 6 Push Jerk 3 Snatch Post your scores to the Whiteboard.

0 comments

WOD May 5

Workout of the Day Warm-up 20 EB Snatch High Pulls 20 EB Presses Partner PVC Stretch Row 500 M Strength Snatch Grip High Pull 8 x 4 WOD 21-15-9 Power Snatch HSPU Post your scores to the Whiteboard.

0 comments

WOD May 4

Workout of the Day Warm-up 20 Cal Airdyne 20 Supermans 20 EB OHS Strength OHS 2 x 8 2 x 6 2 x 4 WOD 5 Rounds 20 OHS 20 Wall Balls 20 KBS 20 SDHP Post your scores to the Whiteboard.

0 comments

WOD May 3

Workout of the Day Warm-up Row 500 M 20 EB Presses 5 Inch Worms 20 Good Mornings Strength Sumo Dead Lifts 10-8-6-4-2 7 Min AMRAP 3,6,9,12, etc Front Squat Bar over Burpees Post your scores to the Whiteboard.

0 comments

WOD May 2

Workout of the Day Warm-up 5 Min Dbl or Triple under work Partner PVC stretch 10 Wall Slides Skill Turkish Get ups 20 Total WOD 21-15-9 Thruster 90-60-30 Double Unders 9-6-3 Ring Muscle ups / Ring Pull-ups Post your scores to the Whiteboard.

0 comments

WOD May 1

Workout of the Day Warm-up 2 laps 20 EB High Pulls 20 Fast Elbows 20 GHD Sits / Ext Strength 8 Min EMOM Each Min Power Clean Power Squat Clean Hang Clean Hang Squat Clean weight gets heavier each 2 min WOD 3 x 4 min AMRAP 1 8 Power Clean 8 TTB 2 10

0 comments

WOD Apr 28

.Workout of the Day Warm-up WOD Stations Airdyne Dead Hang Rings Pass Thrus OWL Bicycles Battle Ropes Ball Slams Row GHD Post your scores to the Whiteboard.

0 comments

WOD Apr 27

Workout of the Day Warm-up 20 Good Mornings 5 Wall Walks 20 EB Front Squats 20 Cal Airdyne Strength Hang Snatch 5-5-5-3-3-3 WOD 2 Rounds 10 Deadlifts 315 / 225 20 HSPU 30 Front Squats 95 / 65 Post your scores to the Whiteboard.

0 comments

WOD Apr 26

Workout of the Day Warm-up 5 Wall Walks 20 Ring Rows 25 GHD sits / Ext 2 Laps Strength Stiff Legged Deads 5 x 5 WOD 21-15-9 STO 135 / 95 C2B Post your scores to the Whiteboard.

0 comments

WOD Apr 25

Workout of the Day Warm-up Row 500 M 50 Bicycles 10 Wall Slides 20 EB Presses Strength Push Press 2 x 8 2 x 6 2 x 4 WOD 4 min to Complete 25 TTB 50 Double Unders 15 Power Squat Cleans 135 / 85 if Complete move onto next Rounds 4 Min to complete

0 comments

WOD Apr 24

Workout of the Day Warm-up 2 Laps 20 Ring Rows 5 Inch Worms 20 Supermans Strength Front Squat 5-5-3-3-1-1 WOD 100 DB Snatches 50/35 80 Wall Ball 60 Burpees 40 Ring Muscle-ups / Chest to Bar Post your scores to the Whiteboard.

0 comments

WOD Apr 22

Workout of the Day Warm-up Pre-Game For Time 400 M Farmers Carry 70/53 Post your scores to the Whiteboard.

0 comments

WOD Apr 21

Workout of the Day Warm-up 20 Good Mornings 20 High Pulls 20 Fast Elbows Strength Dead Lifts 5-5-3-3-3-1-1-1-1 WOD 5 Rounds 3 Min AMRAP 10 Power Cleans 10 Box Jump Over Max K2E in Remaining time 185/125 115/95 95/65 Rest 3 Min between Rounds Post your scores to the Whiteboard.

0 comments

WOD Apr 20

Workout of the Day Warm-up 20 EB Presses 20 Stretch Lunges 20 Cal Airdyne Strength Pause Split Jerks 5 x 2 3 sec pause in dip 3 sec pause in catch WOD 11 Min AMRAP 21 weighted sit-ups 35/25 12 Single Arm DB Push Jerks 35/25 Alternate Arms each round Post your scores to the

0 comments

WOD Apr 19

Workout of the Day Warm-up Row 500 M 5 inch Worms 10 Push ups Strength Bench Press 10-8-6-4-2 WOD For Time 3 Rounds 50 Double unders 2:1 20 Wall Balls 50 DB Rows 2 Rounds 50 D/U’s 2:1 25 Wall Ball 35 DB Rows 1 Round 50 D/U’s 2:1 20 Wall Ball 20 DB Rows

0 comments

WOD Apr 18

Workout of the Day Warm-up 20 EB High pulls 20 GHD Sits / Ext 10 Wall Slides Strength 10 min EMOM Hang Cleans / TTB 0-2 min 10 / 2 3-4 min 8 / 4 5-6 min 6 / 6 7-8 min 4 / 8 9-10 2 / 10 WOD 21 min AMRAP 15 Shoot

0 comments

WOD Apr 15

Workout of the Day Warm-up Pre-Game WOD 4 Rounds 22 DB Snatch 22 Box Jump 22 Burpees 22 Wall Ball Wood Post Left Post your scores to the Whiteboard.

0 comments

WOD Apr 14

Workout of the Day Warm-up 2 Laps 20 Good Mornings 20 Ring Rows Strength 5 x 5 Front Squat WOD HELEN 3 Rounds 400 M Run 21 KBS 12 Pull-ups Post your scores to the Whiteboard.

0 comments

WOD Apr 13

Workout of the Day HAPPY BIRTHDAY LISA MAC Warm-up 2 Lengths Duck Walk 20 EB OHS 20 EB Stiff Legged Deads 10 Wall Slides Skill 8 Min EMOM Snatch High Pull Hang Snatch OHS w 3 sec pause at bottom WOD 10 Min AMRAP 10 Pistols 10 SDHP w KB 53/35 10 Box Jump Overs

0 comments

WOD Apr 12

Workout of the Day Warm-up 20 Cal Airdyne 20 Good Mornings 20 Stretch Lunges 8 Min EMOM 5 Deadlifts at 65+% of 1RM WOD    HAPPY BIRTHDAY STEPH!!! Buy-In 27 Burpees then 4 Rounds 12 Deadlifts 135/85 12 HSPU 12 K2E Then Cash-out 90 Sit-ups Post your scores to the Whiteboard.

0 comments

WOD Apr 11

Workout of the Day Warm-up 20 Good Mornings Partner PVC Stretch 10 Wall Slides 20 High Pulls Skill 5 x 10 Sledge Hammer Strikes Plank while you are waiting for your turn WOD 6 Min AMRAP 20 Power Snatch 20 Wall Ball 20 Power Snatch 20 Wall Ball MAX Burpees with time remaining Score is

0 comments

WOD Apr 7

Workout of the Day Warm-up 20 EB Presses 20 High Box Step Ups 20 GHD Sits / Ext 20 Lying Hip Bridges Strength Stiff Legged Dead Lifts 4 x 12 12 min AMRAP 12 Push Press 12 Box Jump Overs 12 Sit-ups Post your scores to the Whiteboard.

0 comments

WOD Apr 6

Workout of the Day Warm-up 10 Wall Slides 20 Good Mornings 10 Tricep Push-ups 20 Airsquats Strength OHS 5 x 5 WOD 5 Rounds 12 Hang Squat Cleans 5 Ring Dips 12 Dead Lifts Post your scores to the Whiteboard.

0 comments

WOD Apr 5

Workout of the Day Warm-up 5 Inch Worms 20 EB Presses 20 Sit-ups Building Lap Strength 10 Min to Work up to 1 Rep Max Split Jerk WOD 10 Min AMRAP 1 Lap 8 Thrusters 8 K2E Post your scores to the Whiteboard.

0 comments

WOD Apr 4

Workout of the Day Row 500 M Partner PVC stretch 20 High Pulls 20 Stretch Lunges Strength Hang Snatch 6 x 4 WOD 14 Min AMRAP 10 Wall Ball 12 DB Snatch 14 OWL Post your scores to the Whiteboard.

0 comments

WOD Apr 3

Workout of the Day Warm-up 2 Building Laps 12 Wall Slides 20 Ring Rows 20 HollowRock to Supermans Strength 6 Min EMOM Back Squats 10-8-6-4-2-1 Each min weight gets heavier 10 D/U’s or 40 singles after each set WOD 4 Rounds 10 Pistols 10 Burpees 10 Pull-ups Post your scores to the Whiteboard.

0 comments

WOD April 1

Workout of the Day Warm-up Pre-Game FILTHY FIFTY For time: 50 Box jumps 50 Jumping pull-ups 50 Kettlebell swings Walking Lunge, 50 steps 50 Knees to elbows 50 Push press 50 Back extensions 50 Wall ball shots, 20/14 50 Burpees 50 Double unders 2:1 Post your scores to the Whiteboard.

0 comments

WOD Mar 31

Workout of the Day Warm-up 25 GHD Sits / Ext Pre- Game Stations 1 min Each 2 Rounds Airdyne Dead Hang Wall Ball Ring Rows L – sit / Ring Hold Row GHD Ball Slam Battle Rope Weighted Plank Post your scores to the Whiteboard.

0 comments

WOD Mar 30

Workout of the Day Warm-up 20 Supermans Partner PVC Stretch 20 EB Presses 10 Wall Slides Skill Rope Climbs Ring Dips WOD Chipper 60 KBS 53/35 50 Hang Snatch 75/55 40 Sit-ups 30 Push Press 20 OHS 10 HSPU Post your scores to the Whiteboard.

0 comments

17 Of The Best Essay Collections Of 2016

Favorite Essay Collections One 18-year-old college student used her love for Costco to score acceptance letters from five Ivy Leagues and one other top university, according to reports. It is therefore wise for the applicant to go through the essay about three times to ensure its clarity before submitting it.

0 comments

WOD Mar 29

Workout of the Day Warm-up 20 Lying Hollow Rock 20 Good Mornings 20 Bicycles 50 Single Leg Jumps Rope Strength Sumo Dead Lifts 10-8-6-4-2 WOD 4 Rounds 15 SDHP 95 / 65 15 Box Jump Overs 15 K2E Post your scores to the Whiteboard.

0 comments

WOD Mar 28

Workout of the Day Warm-up Row 500 M 25 GHD Sits / Ext 20 Stretch Lunges 10 Ring Dips Strength Bulgarian Lunges 5 x 5 (5 each leg) WOD 21-15-9 Pull-ups Push-ups Front Squats 135/95 NO RACK–FROM THE FLOOR   Post your scores to the Whiteboard.

0 comments

WOD Mar 27

Workout of the Day Warm-up 20 Good Mornings 20 EB Presses 20 High Pulls 2 Lengths Duck Walk Skill 8 min EMOM 2 Power Cleans 2 Hang Cleans 2 Hang Squat Cleans 2 Push Jerks WOD 9 min AMRAP 9 Dead Lifts 6 Hang Cleans 3 Push Jerks 115/85 Post your scores to the Whiteboard.

0 comments

WOD Mar 24

Workout of the Day Warm-up WOD 17.5 Post your scores to the Whiteboard.

0 comments

WOD Mar 23

Workout of the Day HAPPY 75th BIRTHDAY POP!! Warm-up 20 Ring Rows 20 Good Mornings 20 GHD Sits / Ext 20 High Box Step-ups Strength Pendalay Row 5 x 5 WOD 13 Min AMRAP 10 Pull-ups 15 KBS 20 Box Jump Overs Post your scores to the Whiteboard.

0 comments

WOD Mar 22

Workout of the Day Warm-up Row 500 M 20 Pass Thrus 20 Snatch High pulls 20 Stretch Lunges Strength Snatch High Pull 5 x 3 HEAVY WOD 10 Min AMRAP 30 D/U’s 15 Power Snatch 75 / 55 Post your scores to the Whiteboard.

0 comments

WOD Mar 21

Workout of the Day Warm-up 20 Cal Airdyne 20 High Pulls 20 Fast Elbows 20 Supermans Skill Tabatta V-ups Lying Hollow Rock Bicycles Plank WOD 21-15-9 Push-ups TTB Power Cleans 115/75 Post your scores to the Whiteboard.

0 comments

WOD Mar 20

Workout of the Day Warm-up 20 Stretch Lunges 25 GHD Sits / Ext 10 Inch Worms Strength 8 Min EMOM 4 Front Squats 65% WOD 3 Rounds 20 DB Snatch 15 Sit-ups 10 Burpees Post your scores to the Whiteboard.

0 comments

WOD Mar 18

Workout of the Day Warm-up Pre-game Pick 6 WOD 3 Rounds 20 KBS 20 K2E 20 Push Press 20 SDHP Post your scores to the Whiteboard.

0 comments

WOD Mar 17

Workout of the Day Warm-up WOD 17.4 Post your scores to the Whiteboard.

0 comments

WOD Mar 16

Workout of the Day Warm-up 20 Stretch Lunges 20 High Pulls 20 Fast Elbows 20 Cal Airdyne Strength 8 Min EMOM 3 Hang Cleans Gets HEAVIER each Min WOD 5 Rounds 10 Hang Cleans 115/75 8 Front Rack Lunges 6 Bar Over Burpees Post your scores to the Whiteboard.

0 comments