Work Out Of The Day
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) ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...