Warm Up (3 Rounds) Run 200 Meters 10 Burpees Workout of the Day (WOD) Row 1000 Meters for time Rest as needed then: ARAP in 15 Minutes Med Ball Clean 20# 7 reps Push Ups 7 reps Core Work (3 Rounds) 25 Sit Ups 25 Leg Raises
Warm Up Run 1 Mile or Row 2000 Meters Workout of the Day (WOD) Back Squat 10-8-6-4-2 Rest as needed then: 2 Rounds of Barbara for time: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats A few things worth mentioning that I witnessed tonight. Above Mike B who just turned 50 not [...]
Saturday/Sunday, October 24-25 with Coach Jeff Martone!
Warm Up Light Stretching 10 Lunges 10 Push Ups 10 Pull Ups 10 Air Squats 25 Sit Ups More Light Stretching Workout of the Day (WOD) Run 1 mile Two minutes of each: Row Dumbbell thrusters 30M/20W or Barbell 65M/45W Medicine ball cleans 20M/14W Double-unders Pull-ups Post total time and total reps plus calories (from [...]
Warm Up Run 1 Mile or Row 2000 Meters Workout of the Day (WOD) 7 Rounds for time 21 Shoulder Press 75M/45W 21 Back Extensions Skill Work Practice Kipping Pull Up or Muscle Ups
Warm Up 3 Rounds NFT (not for time) “Cindy” 5 Pulls 10 Push Ups 15 Air Squats Workout of the Day (WOD) 4 Rounds for time 400 Meter Run 50 Air Squats Rest as needed then: As many reps as possible in 2 minutes Jump Box 28″Men / 24″Women Core Work As many reps as [...]
Warm Up Do two warm up sets on the below exercises prior to moving into the work sets. Workout of the Day (WOD) Fixed Weight Linda 10-9-8-7-6-5-4-3-2-1 of the triplet. Dead Lift       225M / 165 W Bench Press   185M / 115 W Squat Cleans   115M / 75 W Set up three bars and storm through [...]
Warm Up (3 Rounds) nft 10 Lunges 10 Push Ups 10 Jumping Squats 10 Mountain Climbers Workout of the Day (WOD) Overhead Squats 3 – 3 – 3 Rest as needed then: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as [...]
Warm Up (3 Rounds) 10 Push Ups 10 Air Squats 1 lap around the building Workout of the Day (WOD) Thrusters 3 – 3 – 3 (go heavy or go home) Rest as needed then: 3 Rounds for time: Row 500 meters 21 Burpees Run 400 meters
Warm Up Run 1 mile or Row 2000 Meters Workout of the Day (WOD) Heavy Dead Lift 3 – 3 – 3 Rest as needed then: 5 Rounds for time: 10 Renegade Row / DB 30#M / 20#W 10 Dumbell Thrusters 30#M / 20#W 10 Wall Ball 20#M / 14#W 10 Pull Ups C2B Men [...]
