09 Sep TUESDAY, SEPTEMBER 10TH
STRENGTH SPLIT JERK 3 X 2 *75-80% of 1 RM WORKOUT OF THE DAY EMOM X 16 MIN 1: Max Cal Row MIN 2: Max Rep S2OH 95/65 MIN 3: Max Rep Front Rack...
WOD Blog
All in.
08 Sep MONDAY, SEPTEMBER 9TH
REMINDER! 6 WEEK SQUAT CYCLE DATES SEPT. 9TH/17TH/25TH OCT. 3RD/7TH/15TH SQUAT PREP 15 MINUTES TO COMPLETE 3 SETS: 1 Min Bike/Row 70/80/90% effort 10 Spider Lunges 20 Banded Glute Bridges 10 Plank Bird/Dog 15 Wall Balls Then,...
07 Sep SUNDAY, SEPTEMBER 8TH
SKILL SKILL C2B/Pull-up (10-12min) WORKOUT OF THE DAY 3 ROUNDS FOR TIME 20 GHD Sit-ups/35 Sit-ups 50 Double Unders 20 C2B Pull-ups Log your scores on Beyond the...
06 Sep SATURDAY, SEPTEMBER 7TH
WORKOUT OF THE DAY PARTNER AMRAP X 26 Buy In: 800M Run Then AMRAP: 50 Box Jump/Over 50 Cal Row 50 Wall Balls 20/14 50 Power Snatch 75/55 *Relay every 200M for run ____________________________________________________________ LITE N' TITE 3...
05 Sep FRIDAY, SEPTEMBER 6TH
WODAPALOOZA - WORKOUT THREE DT LADDER Every 4 minutes, complete 3 rounds of the following: 12 Deadlifts 9 Hang Power Cleans 6 Shoulder-to-Overhead *If you complete the three rounds at a given weight within...
04 Sep THURSDAY, SEPTEMBER 5TH
SKILL SKILL 3 SETS 20’ HS Walk/ 3 Wall Walks 25 Hollow Rocks STRENGTH STRICT PRESS 5 X 5 WORKOUT OF THE DAY FOR TIME 20-15-10-5 HSPU *100M Farmer Carry after each set ____________________________________________________________ LITE...
03 Sep WEDNESDAY, SEPTEMBER 4TH
WORKOUT OF THE DAY AMRAP X 8 6 Box Jumps 30/24 6 Kbs 53/35 6 Goblet Squat 53/35 STRENGTH FRONT SQUAT 4 X 3 3 Second Tempo + 2 Second Pause Log your scores on...
02 Sep TUESDAY, SEPTEMBER 3RD
WORKOUT OF THE DAY EMOM X 8 MIN 1: AMRAP 4 Up/Downs + 4 Sit-ups MIN 2: Max Rep Strict Pull-ups -Rest 2 Minutes- EMOM X 8 MIN 1: 10/8 Cal Bike MIN 2: 6...
01 Sep MONDAY, SEPTEMBER 2ND
WORKOUT OF THE DAY "LOREDO" U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne...
31 Aug SUNDAY, SEPTEMBER 1ST
REMINDER!! LABOR DAY SCHEDULE!! MONDAY SEPT 2ND - 9:30/10:30AM CROSSFIT ONLY STRENGTH/SKILL SNATCH BALANCE 3 X 3 EVERY :90 X 6 3 Hang Squat Snatch *Build to a heavy 3 WORKOUT OF THE...