• WORKOUT OF THE DAY- Saturday, November 1st
    posted October 31

    Saturday:

    For load:

    BS 5-5-5
    FS 3-3-3
    OHS 1-1-1

    You must lift the weight every other min on the minute.
    Do a couple of warm up sets on the BS prior to starting the clock.
    Once everyone is ample warm, start a clock. Every other min they must lift.
    4 min between exercises for warm ups or weight changes.

    score = max load for BS, FS, OHS

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  • WORKOUT OF THE DAY- Friday, October 31st
    posted October 30

    Friday:
    “Trick or Treat”

    You must choose your fate— each class rolls a pair of dice.
    the roll of the dice determines the workout>

    Snake eyes= “Fran”
    3- “Elizabeth”
    4- “Jackie”
    5- “Grace”
    6- “Karen”
    7- “Kelly”
    8- “Diane”
    9- “Isabel”
    10- “JT”
    11- “Nate”
    12- “Badger”

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  • WORKOUT OF THE DAY- Friday, October 25th
    posted October 24

    Saturday:

    Teams of 2-

    Each person does 1 min of work, and then switches. So they get 1 min on, 1 min off.

    3 rounds:

    1 min Deadlift 135/95
    1 min Box jumps 24/20
    1 min burpees

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  • WORKOUT OF THE DAY- Thursday, October 24th
    posted October 23

    Friday:

    10 min row for distance.

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  • WORKOUT OF THE DAY- Wednesday, October 22nd
    posted October 21

    Wednesday:

    Each for load:

    A. Power snatch 1RM 15 min cap

    B. Power clean 2RM 15 min cap

    C. Deadlift 5RM 15 min cap

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  • WORKOUT OF THE DAY- Tuesday, October 21st
    posted October 20

    Tuesday:

    For time:
    Run 1 mile
    21 C&J 155/105
    Run 800
    21 CJ 155/105
    Run 1 mile

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  • WORKOUT OF THE DAY- Saturday, October 18th
    posted October 17

    Saturday:

    Team WOD:
    teams of 3
    for time:

    400 meter relay
    300 double unders
    300 wall ball 20/14 10’/9′
    500 meter row relay

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  • WORKOUT OF THE DAY- Friday, October 17th
    posted October 16

    Friday:

    A. Not for time:
    50-40-30
    Hip extensions
    sit ups
    double unders

    B. 3 rounds for time:
    15 deadlifts @ 1.5 BW/BW
    400 meter run
    15 toes to bar

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  • WORKOUT OF THE DAY- Thursday, October 16th
    posted October 15

    Thursday:

    for time:
    21-18-15-12-9-6-3
    Push press
    SDLHP

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  • WORKOUT OF THE DAY- Wednesday, October 15th
    posted October 14

    Wednesday:
    Push pull day.

    A. Death by pull ups
    1 on min 1
    2 on min 2
    3 on min 3
    4 on min 4
    etc…

    B. Mountain
    for time:
    1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
    Push up
    KBS 32kg/24kg

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