Work Out Of The Day

Monday May 16, 2022

Monday May 16, 2022

Jamal is working his way up to a heavy Clean and Push Jerk! __ WOD Part 1: “DT” Complex 5 Rounds on the 3:00: 3 Deadlifts 2 Hang Power Cleans 1 Push Jerk *Score = Heaviest Load Part 2: “Do iT” For Time: 60 Deadlifts (155/105) 45 Hang Power Cleans (155/105) 30 Push Jerks (155/105) ...

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Sunday May 15, 2022

Sunday May 15, 2022

The 8amers spinning it out! __ Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on! __ WOD “Sweaty Sunday” [CHOOSE ONE] [RUN] 1,600 Meters at Easy Pace 600 Meters at Fast Pace 1,200 Meters at Moderate Pace 400 Meters at Fast Pace 800 Meters at Fast Pace ...

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Saturday May 14, 2022

Saturday May 14, 2022

Coop and Gabe are catching some rays as they get through their Rowing! __ WOD “Triple 3” For Time: 3,000 Meter Row 300 Double Unders 3 Mile Run Time Cap: 49 Minutes *Score = Time it takes to complete the workout PARTNER VERSION: [Team of 3] For Time: 3,000 Meter Row 300 Double-Unders 3 Mile ...

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Friday May 13, 2022

Friday May 13, 2022

Ian is cruising through his Farmers Carry during Thursdays grinder! __ WOD PART 1: SNATCH On the Minute x 15: 1 Snatch *Score = Heaviest Load PART 2: “Snake Eyes” AMRAP 12: 3 Power Snatches (95/65) 3 Chest to Bar Pull-Ups 3 Box Jumps (30″/24″) 6 Power Snatches (95/65) 6 Chest to Bar Pull-Ups 6 ...

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Thursday May 12, 2022

Thursday May 12, 2022

The 8am are in “Murph” training! __ WOD “Pump The Brakes” For Time: [Time Cap = 35 Minutes] 10 Dumbbell Bench Press 100 Meter Farmers Carry 1,000/800 Meter Bike 9 Dumbbell Bench Press 100 Meter Farmers Carry 1,000/800 Meter Bike 8 Dumbbell Bench Press 100 Meter Farmers Carry 1,000/800 Meter Bike … 1 Dumbbell Bench ...

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Wednesday May 11, 2022

Wednesday May 11, 2022

Bob and James are cheering Bryan on as he works up to a heavy Front Squat! __ WOD “Going Nowhere” AMRAP 3: 25 Bar-Facing Burpees 🙂 Max Front Squats (155/105) Rest 3 Minutes AMRAP 3: 25 Bar-Facing Burpees 🙂 Max Front Squats (135/95) Rest 3 Minutes AMRAP 3: 25 Bar-Facing Burpees 🙂 Max Front Squats ...

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Tuesday May 10, 2022

Tuesday May 10, 2022

Gina is working her way up on her Clean and Jerk! __ WOD PART 1: Clean & Push Jerk Build to A Heavy Single Clean & Jerk *Score = Heaviest Load PART 2: “Grace” [BENCHMARK] For Time: 30 Clean and Jerks (135/95) *Score = Time it takes to complete the workout __ DAILY MINDSET “One ...

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Monday May 9, 2022

Monday May 9, 2022

Gina is fighting hard through her DB walking Lunges! __ WOD “Threefer” 3 Rounds For Time: 1,000/800 Meter Bike 20 Toes to Bar 30 Hang Dumbbell Snatches (50/35) 40 Air Squats 50-ft. Single Dumbbell Overhead Walking Lunges (each arm) *Hang Dumbbell Snatches: Switch hands every 5 reps *Score = Time it takes to complete the ...

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Sunday May 8, 2022

Sunday May 8, 2022

Attention: There will be NO Open Gym today. Enjoy your Mothers Day! __ HOME WOD “Sweaty Sunday” [RUN] 4 Rounds: 800 Meters at Fast Pace Rest 1 Minute 4 Rounds: 150 Meters at Moderate Pace 50 Meter Walk No Rest Between Reps, Sets, or Rounds __ DAILY MINDSET “If a shooter missed the target, it’s ...

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Saturday May 7, 2022

Saturday May 7, 2022

James has been working so hard and it is showing in his numbers! Wednesday he hit an all time Overhead Squat PR! __ WOD “ETA” [Teams of 3] For Time: 150 Box Jump Overs (24/20″) 3,000/2,400 Meter Row 150 Wall Balls (20/14) 30 Rope Climbs (15-ft.) 150 Wall Balls (20/14) 3,000/2,400 Meter Row 150 Box ...

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