Archive for the 'Workout of the Day (WOD)' Category

Nov 19 2017

November 19, 2017

Published by under Workout of the Day (WOD)

Sunday 171119

Rest day

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Holiday Hours:

Wednesday, November 22nd: 5:00am, 6:00am, 9:30am and 12:00pm.  ALL afternoon classes are canceled. 

Thursday, November 23rd: ALL classes are canceled.  HAPPY THANKSGIVING!

Friday, November 24th: 8:00am and 9:30am.  ALL other classes are canceled.

2 responses so far

Nov 18 2017

November 18, 2017

Published by under Workout of the Day (WOD)

Saturday 171118

Main Site WOD
5 RFT:
-20 WallBalls 20/14 10′ MRX 20/10 9′
-20 SDHP 75/55 MRX 65/45
-20 Box Jumps 20″ MRX Step-Ups Okay
-20 Push press 75/55 MRX 65/45
-20cal Row
Rest 1 minute after each round

Post time to responses.

*This is basically a Task Priority 5 round / Championship Fight Gone Bad*
*Athletes can pick which exercise station to start at, but must rotate in order as listed from their start position*

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16 responses so far

Nov 17 2017

November 17, 2017

Published by under Workout of the Day (WOD)

Friday 171117

For Time:
-Run 200m
-21 Pull-ups RX+ C2B
-Run 200m
-15 T2B
-Run 200m
-9 Power Snatch 95/65 RX+ 115/75 MRX 75/55
-Run 200m
-7 Hang Squat Snatch
-Run 200m
-5 Squat Snatch

Post time to responses.

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26 responses so far

Nov 16 2017

November 16, 2017

Published by under Workout of the Day (WOD)

Thursday 171116

For Time:
-15/12 cal Row or A Bike
-25 Bar Dips RX+ Ring Dips
-20 Burpee Box Jumps/Step-ups 24/20″ RX+ 30/24″
-15/12 cal Row or A Bike
-25 S2O 95/65 RX+ 115/75 MRX 75/55
REST 1min
-15/12 cal Row or A Bike
-25 Bar Dips RX+ Ring Dips
REST 1min
-20 Burpee Box Jumps/Step-ups
REST 1min
-15/12 cal Row or A Bike
-25 S2O 95/65 RX+ 115/75 MRX 75/55

Post total time minus 3 minutes(rest) to responses.

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21 responses so far

Nov 15 2017

November 15, 2017

Published by under Workout of the Day (WOD)

Wednesday 171115

1min AMRAP:
-Max Hang Power Snatch 95/65 RX+ 115/75 MRX 75/55 or Max One Arm Alternating DB Power Snatch 45/30 RX+ 50/35 MRX 40/25
REST 2min
2min AMRAP:
-20 KettleBell SDHP
-Max KBS 55/35# RX+ 70/55#
REST 3min
3min AMRAP:
-10 Deadlifts or 10 Double DB Deadlifts
-10 Hang Split Snatch or 10 One Arm Alternating DB Power Snatch

Post results for each AMRAP to responses.

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27 responses so far

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