Workout of the Day (WOD)

04/07/2013

4-8-13 WOD

Monday, 4-8-13 WOD 5k Run
04/05/2013

4-6-13 WOD

Saturday, 4/6/13 Zak’s B-day WOD! Body Weight Ninja 5 Rounds 1 HSPU 10 DU 1 Rope Climb 5 T2B 3 Ring Dips 3 Pull Ups 1 […]
04/04/2013

4-5-13 WOD

Friday, 4/5/13 HELEN
04/03/2013

4-4-13 WOD

Thursday, 4/4/13 SWOD 1 mile run WOD 4 Rounds 3 Rope Climbs 15 Burpees 20 KB SDHP 53/35
04/02/2013

4-3-13 WOD

Wednesday, 4/3/13 SWOD 5,5,5,5 Bear Complex 105/75 WOD 30 Snatch 115/65 40 Push Ups 20 Shoulder to Overhead 115/65 20 Push Ups 10 Squat Snatch 115/65 […]
04/01/2014

4-2-14 WOD

Wednesday April 2nd SWOD Spend 10 minutes find todays 1RM C&J Deadlift 3RM (5 sets) WOD: Complete AMRAP in 4 minutes of: 500 meter row 10 […]
03/31/2014

3-31-14 WOD

Monday March 31st SWOD Find 1 RM Back Squat Snatch – 6×3 AHAP (Touch&Go) WOD 10 min Cap 50-40-30-20-10 DU 25-20-15-10-5 KB Snatch (53/35) Extra Credit […]
03/27/2014

3-28-14 WOD

March 28 – Friday Open 14.5 Or “Kelly” 5 Rounds 400 m run 30 Box Jumps (24/20) 30 Wallball (20/14)
03/26/2014

3-27-14 WOD

March 27 – Thursday SWOD Double Under skill work (10 min) Shoulder mobility for OHS (10 min) WOD 25, 20, 15 Front Squat (115/85) Burpee over […]