Work Out Of The Day

Wednesday January 19, 2022

Wednesday January 19, 2022

Row, Row, Row your boat! __ WOD “BARNHART’S BET” [On the 0:00] For Time: 21 Power Cleans (115/85) 30/21 Calorie Echo Bike 21 Power Cleans (115/85) [On the 8:00] For Time: 15 Power Cleans (155/105) 30/21 Calorie Echo Bike 15 Power Cleans (155/105) [On the 16:00] For Time: 9 Power Cleans (185/135) 30/21 Calorie Echo ...

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Tuesday January 18, 2022

Tuesday January 18, 2022

Jake is crushing the Wall Walk/Deadlift WOD from a few weeks ago! __ WOD PART 1: PUSH JERKS 5 Sets of 3: Push Jerks *Score = Heaviest Load PART 2: “SQUARE UP” 4 Rounds For Time: 400 Meter Run 8 Shoulder to Overhead (185/135) 16 Box Jump Overs (30″/24″) *Score = Time it takes to ...

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Monday January 17, 2022

Monday January 17, 2022

The 8am WOD working through their Rowing! __ WOD “C2 CINDY” AMRAP 20: 5 Pull Ups 10 Push Ups 15 Air Squats Every 5 Minutes [Starting at 0:00]: 500 Meter Row * Score = Total Rounds + Reps of “Cindy” * Pick-up where you left off after row __ 5FRx EAT Myth #1: With just ...

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Sunday January 16, 2022

Sunday January 16, 2022

Sara is getting after it on the Bike! __ Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on! __ WOD “TIGGER” On the 4:00 x 5 Rounds: 15-12-9 Alternating Single Dumbbell Snatches (50/35) Lateral Burpees Over Dumbbell In Remaining Time Max Double Unders *Score = Lowest Round ...

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Saturday January 15, 2022

Saturday January 15, 2022

How would you caption this photo?! __ WOD “TRIPLE TROUBLE” [Team of 3] For Time: 3,000 Meter Row 15 Rope Climbs 3,000 Meter Run [Time Cap= 45 Minutes] *Score = Time it takes athlete’s team to complete the workout Teams can partition however they’d like Must complete movement before moving on to the next __ ...

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Friday January 14, 2022

Friday January 14, 2022

Gina is making sure to catch her Power Clean with “High” Elbows! __ WOD “COMPTRAIN STANDARD” AMRAP 5: 10 Thrusters (95/65) 10 Bar Facing Burpees 🙂 10 Power Cleans (95/65) 10 Bar Facing Burpees 🙂 10 Hang Power Snatches (95/65) 10 Bar Facing Burpees 🙂 *Score = Rounds + Reps __ 5FRx CONNECT Friendly competition ...

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Thursday January 13, 2022

Thursday January 13, 2022

Mike is Modifying his workout with Back Squats. There are always ways to make any WOD work for everyone! __ WOD “STATION WAGON” On the Minute x 30 [5 Rounds]: Minute 1: Calorie Bike Minute 2: Russian Kettlebell Swings (70/53) Minute 3: Shuttle Runs (10 Meters) Minute 4: AbMat Sit-ups Minute 5: Calorie Row Minute ...

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Wednesday January 12, 2022

Wednesday January 12, 2022

Jake is crushing his Wall Walks! __ WOD PART 1: BARBELL FRONT SQUAT 6 sets of 2: Barbell Front Squats *Score – Heaviest Load PART 2: “THREE STRIKES” AMRAP 12: 3 Dumbbell Front Squats (50/35)’s 3 Chest To Bar Pull-ups 3 Box Jump Overs (24″/20″) 6 Dumbbell Front Squats (50/35)’s 6 Chest To Bar Pull-ups ...

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Tuesday January 11, 2022

Tuesday January 11, 2022

Bryan is leading the 8am on the Assault Bike! __ WOD “BOUNCER” For Time: 100 Double Unders 2,000 Meter Bike 300-ft. Single Dumbbell Overhead Walking Lunges (50/35) 2,000 Meter Bike 100 Double Unders *Score = Time it takes to complete the workout __ 5FRx SLEEP “As we age our normal resting heart rate decreases, then ...

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Monday January 10, 2022

Monday January 10, 2022

Liz is setting a new Deadlift PR! __ WOD “MARSTON” AMRAP 20: 1 Deadlift (315/225 or 75% of 1RM) 10 Toes to Bar 15 Bar-Facing Burpees 🙂 *Score = Rounds + Reps __ 5FRx EAT Check out this article by the Whole 30 for interesting facts on “gray area” foods like. . . almond milk, ...

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