Work Out Of The Day
Saturday August 13, 2022
Bob and Bryan working through the Toes to Bar during Thursdays grinder! __ WOD “Claustrophobia” [TEAMS OF 3] AMRAP 30: 3 Rounds of “The Chief” Max Calorie Row * One Partner Starts on Rower, One Partner Starts on Barbell, One Partner Starts Resting, Everyone Rotates Upon Completion of 3 Rounds of “The Chief” [1 Round ...
Friday August 12, 2022
Dr. D is back and crushing it! __ WOD PART 1: Push Press Build to a Heavy Set of 2 Push Press *Score = Heaviest load used for a set of 2 PART 2: “Snap, Crackle, Pop” On the 2:00 x 10 Rounds: 500/400 Meter Bike 30 Double Unders 10 Push Press (95/65) *Score = ...
Thursday August 11, 2022
Laura is crushing her Lunges just like she does everything else! __ WOD “Bend Don’t Break” 5 Rounds For Time: 30 Reverse Lunges 20 Toes to Bar 15 Box Jumps (30″/24″) 10 Deadlifts (225/155) *Score = Time it takes to complete the workout __ DAILY MINDSET “Waste No More Time Arguing What A Good Person ...
Wednesday August 10, 2022
Sunrises and Shuttle Runs = a perfect morning! __ WOD “Niclovis” On the 3:00 x 10 Rounds: 400 Meter Run Max Burpee Pull-Ups *Score = Total Burpee Pull-Ups __ DAILY MINDSET “Pain versus Discomfort” There is a common misconception about pain. Pain is not what we feel inside of a conditioning workout, or the tail ...
Tuesday August 9, 2022
Happy Birthday Buddy and Ian! __ WOD PART 1: Overhead Squats Build to a Heavy Set of 2 Overhead Squats *Score = Heaviest load used for a set of 2 PART 2: “Karandy” For Time [18 Minute Cap]: 75 Power Snatches (75/55) 150 Wall Balls (20/14) *Partition However You’d Like *Score = Time it takes ...
Monday August 8, 2022
The 6am crew rowing it out! __ WOD “Over The Top” 5 Rounds For Time: 30/21 Calorie Row 5 Double Dumbbell Box Step Ups (24″/20″) 30 AbMat Sit-Ups 5 Double Dumbbell Box Step Ups (24″/20″) (Dumbbells = 50’s/35’s) *Score = Time it takes to complete the workout __ DAILY MINDSET “Every strike brings you closer ...
Sunday August 7, 2022
Morning Run! __ 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] 2,000 Meters at Moderate Pace 400 Meters at Fast Pace 1,000 Meters at Moderate Pace 400 Meters at Fast Pace 1,200 Meters at Moderate Pace Rest 3 Minutes ...
Saturday August 6, 2022
WOD ”31 HEROES” AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30″/24″) *This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a Dumbbell (50/35). Once Partner #2 returns from the run, Partner #1 will grab the Dumbbell and begin their 400m, ...
Friday August 5, 2022
Emily is looking strong as she works through her Push-Ups! __ WOD PART 1: No Touch Deadlift 5 Sets of 2 No Touch Deadlifts *Score = Lowest weight used for a working set PART 2: “AMRAPPER’s Delight” AMRAP 15: 8 Toes to Bar 8 Deadlifts (165/115) 8 Lateral Barbell Burpees 🙂 *Score = Rounds + ...
Thursday August 4, 2022
Ry and Cyndi are crushing the Lunges during Wednesday WOD! __ WOD “Tri Hard” 5 Rounds x AMRAP 4: 30 x 10-Meter Shuttle Runs 30/20 Calorie Row Max Single Dumbbell Hang Clean & Jerks (50/35) Rest 4 Minutes Between Rounds *Score = Total Reps of Hang Clean and Jerks __ DAILY MINDSET “Leadership is not ...