WOD Blog

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WORKOUT OF THE DAY A. 15 Minutes to find a 1 Rep Max Overhead Squat B. Alternate every minute on the minute for 20 minutes: MIN 1: 10 Lateral Burpee/Bar + Max OHS...

WORKOUT OF THE DAY A. Deadlift 5 X 3 (25min) B. Every 2 Min for 20 Minutes: 200M Run ____________________________________________________________ LITE N' TITE 2 Minutes to complete: Row 250/200m Box Jumps for reps Rest 30 sec 2 Minutes...

WORKOUT OF THE DAY A. Bench Press 5 X 3 (20min) 83-87% OF 1 RM B. “J.T.” 21-15-9 Handstand Push-up Ring Dip Push-up In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek,...

WORKOUT OF THE DAY A. Every 3 minutes for 15 minutes: 2 High Hang Squat Snatch 2 Hang Squat Snatch 2 Squat Snatch *Unbroken sets, increase weight each set. B. Back Squat 5 X 3 83-87% of...

WORKOUT OF THE DAY A. 10 Minutes to build to a heavy 2 rep touch n go Clean and Jerk B. FOR TIME: 10 Bar MU/15 Burpee C2B 20 V-ups 30 Box Jumps 24/20 40 Clean...

WORKOUT OF THE DAY A. 3K Row For Time *14 Minute Cap *Complete B/C when you’re not rowing. If you finish early, go through some dynamic stretching of coach’s choice. B. 12 Minutes to...

WORKOUT OF THE DAY Complete as many rounds as possible in 6 minutes: 8 Right Arm DB Push Jerk 50/35 8 Left Arm DB push Jerk 8 T2B 24 Double-unders/40 Singles Rest 2...

WORKOUT OF THE DAY A. Every 3 minutes for 15 minutes: 2 High Hang Squat Cleans 2 Hang Squat Cleans 2 Squat Cleans *Unbroken sets, increase weight each set. B. For Time: 1K Row 30 Cleans 135/95 50 Burpees Log...

WORKOUT OF THE DAY “NATE” Complete as many rounds as possible in 20 mins of: 2 Muscle-ups/6 Burpee Pull-ups 4 HSPU 8 Kettlebell Swings 70/50 "In honor of Chief Petty Officer Nate Hardy, who...