Workout of the Day (WOD)

05/27/2013

5-28-13 WOD

Tuesday, 5/28/13 SWOD 10 x2 Push press (increase 10lbs every set) once you fail go back down 10lbs and finish remaining set WOD 30 Turkish get […]
05/26/2013

5-27-13 WOD

Memorial Day Schedule: 5:15am, 6:15am, and 8:15am SWOD 10 sets of 3 position clean Increase weight as you go WOD 10 min amrap 3x squat clean […]
05/26/2013

5-25-13 WOD

Saturday, 5-25-13 Murph
05/22/2013

5-23-13 WOD

Thursday, 5-23-13 SWOD 6 X 3 1 & 1/4 Back squats then 3 X 2 Back squat @ 90-100% 1RM then Every 40 seconds for 4 […]
05/21/2013

5-22-13

Wednesday, 5-22-13 SWOD Gymnastics Skills WOD 20 Laps around bldg 100x Box Jumps (Partition as Needed)
05/14/2014

5-13-14 WOD

Tuesday 5/13/14 Skill work 10 Min EMOM of: Odd Minutes: 6-8x HSPU Even Minutes: 8-10 T2B WOD 20 Minute AMRAP of: 400M Run 15x OH Lunge […]
05/14/2014

5-12-14 WOD

Monday 5/12/14 Strength Squat Cycle – Front at %’s Wind Capacity 3 x 500M Row (Sprint speed, full rest btwn sets) WOD 2 Rounds for time […]
05/08/2014

5-9-14 WOD

Friday 5/9/14 *** NO OPEN GYM SUNDAY *** Mobility Spend 10 minutes working Shoulder mobility 10 Min. Warm up with C&J Progressions WOD “Grace” 30x Clean […]
05/07/2014

5-8-14 WOD

Thursday 5/8/14 * No 151 Kids CF Tonight* Strength Squat Cycle – BACK %’s same as Tuesday 1×10 @ 50% 1×10 @ 60% 1×10 @ 70% […]