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

Oct 15 2017

October 15, 2017

Published by under Workout of the Day (WOD)

Sunday 171015

Rest day

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Royce and Cindi’s 3rd Annual Halloween Bash is right around the corner! They will be providing drinks and food and the amazing bartenders from Georges will be there to serve up some fun cocktails, please remember to tip them! Costumes are  Mandatory! Hope to see you all there!!!
*Music will be provided by DJ Blocker featuring Riff Raff!

7 responses so far

Oct 14 2017

October 14, 2017

Published by under Workout of the Day (WOD)

Saturday 171014

“Nowhere to Hide” by DB

12min AMRAP:

-6 Bar Facing Burpees
-5 Deadlifts 155/105 RX+ 185/125 MRX 125/85
-4 Hang Power Clean
-3 Front Squats
-2 Jerks

Post rounds and reps to responses.

Compare to October 5, 2016.

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21 responses so far

Oct 13 2017

October 13, 2017

Published by under Workout of the Day (WOD)

Friday 171013

“GALLANT”
For Time:
-Run 1 Mile with a 20/14lb WallBall
-60 Burpee Pull-ups
-Run 800 Meters with a 20/14lb WallBall
-30 Burpee Pull-ups
-Run 400 Meters with a 20/14lb WallBall
-15 Burpee Pull-ups

*Dig Deep this is a Gut Check for Gallant and the US Navy*

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

Post time to responses.

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25 responses so far

Oct 12 2017

October 12, 2017

Published by under Workout of the Day (WOD)

Thursday 171012

Team WOD (teams of 2)
2min AMRAP:
-Partner 1 = Max Calorie Row or A Bike
-Partner 2 = Max Rounds of:
-10 Sumo Deadlift High Pull 75/55 RX+ 95/65
-10 Thrusters 75/55 RX+ 95/65

Rest 2min

2min AMRAP:
-Partner 2 = Max Calorie Row or A Bike
-Partner 1 = Max Reps of:
-10 Sumo Deadlift High Pull 75/55 RX+ 95/65
-10 Thrusters 75/55 RX+ 95/65

Rest 2min

*Repeat all above 1 more time*
Score is team total reps + calories.
Post score to responses.

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17 responses so far

Oct 11 2017

October 11, 2017

Published by under Workout of the Day (WOD)

Wednesday 171011

EMOM WOD (1min Work -1min Rest)

-Min 1 = 7 Hang Power Clean to Max Muscle-Ups (Ring or Bar) MRX C2B Pull-Ups
-Min 2 = Rest
-Min 3 = 7 Hang Squat Clean to Max Box Jumps
-Min 4 = Rest
-Min 5 = 7 Power Clean to Max T2B
-Min 6 = Rest
-Min 7 = 7 Hang Squat Clean to Max Box Jumps
-Min 8 = Rest
**Repeat the 8min session 1 more time for a total of 2/16min
Athlete Load Choices
Barbell 75/55 95/65 115/75 135/95 155/105

Post results to responses.

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24 responses so far

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