• WORKOUT OF THE DAY- Wednesday, November 26th
    posted November 25

    Wednesday:

    A. Bench Press
    75% 5r, 85% 3r, 95% AMRAP

    B. 4 rounds (yes I know it’s the same as yesterday)
    for reps
    1 min Power snatch 135/95
    1 min max distance row
    1 min rest
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  • WORKOUT OF THE DAY- Tuesday, November 25th
    posted November 24

    Tuesday:

    A. Hang Power clean EMOM 8 min.
    90% of 1RM

    B.For time, and distance.
    5-4-3-2-1
    Hang power snatch 155/105
    60 sec max distance row

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  • WORKOUT OF THE DAY- Saturday, November 22nd
    posted November 21

    Saturday:

    2-person Team WOD!

    8 RFT:
    7 hspu
    7 thrusters 135/95
    7 toes to bar
    7 deadlift 245/175
    7 burpees
    7 kbs 32/24
    7 pull ups

    Note: One person works at a time.

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  • WORKOUT OF THE DAY- Friday, November 21st
    posted November 20

    Friday:

    TEAMs of 2 (40 min cut off)
    only one person works at a time.

    complete the total for time:

    “Isabel”
    30 snatches 135/95

    Then

    “Nancy”
    5 rounds (use the same bar as Isabel)
    15 ohs 95/65
    400 meter run

    Then:

    “Angie”
    100 pull ups
    100 push
    100 sit ups
    100 squats

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  • WORKOUT OF THE DAY- Thursday, November 20th
    posted November 19

    Thursday:

    A. Front Squat
    70% 3r, 80% 3r, 90% AMRAP

    B. AMRAP 12 min
    3 jerks 175/110 (clean from the floor)
    6 pull ups
    9 push ups

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  • WORKOUT OF THE DAY- Wednesday, November 19th
    posted November 18

    Wednesday:

    A. Bench Press
    70% 3r, 80% 3r, 90% AMRAP

    B. AMRAP 8 min
    4 hspu
    4 muscle ups (sub muscle up, band transitions)

    rest 4 min

    C. AMRAP 8 min
    15 sit ups
    10 kbs 32/24kg

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  • WORKOUT OF THE DAY- Tuesday, November 18th
    posted November 17

    Tuesday:

    A. Power clean EMOM 12 min
    2 reps at 80% of 1RM

    B. For Blake Lindsley:
    30 squat clean & jerks 155/105

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  • WORKOUT OF THE DAY- Saturday, November 15th
    posted November 14

    Saturday:

    For time:
    each team is responsible to complete the following:

    30 power clean and jerks 135/95

    Then:

    3 rounds
    400 meter run
    21 kbs 24kg/16kg
    12 pull ups

    Then:

    50-40-30-20-10
    double unders
    sit ups

    Rest 4 min before starting 2nd time.

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  • WORKOUT OF THE DAY- Friday, November 14th
    posted November 13

    Friday:

    END OF DANGER ZONE CHALLENGE WOD:

    A. 10 min to find 1RM Back Squat

    B. 12 min cap
    1 mile run
    AMRAP
    Burpees

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  • WORKOUT OF THE DAY- Thursday, November 13th
    posted November 12

    Thursday:

    A. Front squat
    65% 5r, 75% 5r, 85% AMRAP

    B. AMRAP 12min
    5 hang power clean + push press 155/105
    30 air squats
    10 push ups

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