Workout of the Day (WOD)

09/01/2013

9-1-13

No Open Gym Sunday Sept 1st LABOR DAY We will be holding 2 Classes on Labor Day – 8:30 & 9:30 AM
08/28/2013

8-29-13 WOD

Thursday August 29th SWOD 4 Rds 3x each arm Turkish Get-Up Rest 90 seconds WOD 15 min AMRAP 20-yard Bear Crawl 5x KB snatch Rx-AHAP 200 […]
08/27/2013

8-28-13 WOD

Wed August 28th SWOD TABATA 6 rounds :20 on :10 off KB swings and elevated push up on plates WOD 5 Sets Against a three minute […]
08/26/2013

8-27-13 WOD

Tuesday August 27th SWOD 5 sets 5x Push Press Rest 2 minutes WOD For time: 15 x Deadlift (225/155 lb) 30 x Wall Ball Shots 12 […]
08/26/2013

8-26-13 WOD

SWOD Leg Mobility 10 minutes WOD A. In 5 minutes, complete the following: Run 600 Meters Row as many meters as possible Rest exactly 5 minutes, […]
05/21/2014

5-22-14 WOD

Thursday 5/22/14 Strength Squat Cycle – Front at %’s 5 Minute EMOM of: Quick TNG Jerks 5 x 3 WOD 15 Rounds of: 5x Push Press […]
05/21/2014

5-21-14 WOD

Wednesday 5/21/14 Strength Deadlift 10 x 3 Bench Press 10x 3 AHAP WOD Tabata :20 on :10 off Ring Dips Wall Balls KB Swing Hollow rocks
05/21/2014

5-20-14 WOD

Tuesday 5/20/14 Strength Squat Cycle – Back at %’s 6 Minute EMOM of: 3x Snatch *Add weight each set. If you fail a set/rep, lower wt. […]
05/18/2014

5-19-14 WOD

Monday 5/19/14 Wind Capacity 8 x 400m Relay Run WOD 16 min AMRAP 8x KB C&J right arm 40x Double Unders 50m sled pull 40x Double […]