DAILY WORKOUT

Friday, January 11th, 2019

Bring a Friend Night/Free Trial Class TONIGHT at 6:30pm (different workout than the regular class.) Power: Clean and Jerk Every 2:00 For 10 Rounds 1 Shankle Complex (1 Deadlift + 3 Shrugs From the Hang + 1 Hang Clean + 2 Split Jerks) *Build Weight WOD: 3 Rounds 1:00...

Thursday, January 10th, 2019

WOD: 3 Rounds For Time 30 Dumbbell (Power) Snatches 30 Toes to Bar Purpose of the Workout: Since Thursday is our secondary strength day and our strength focus is core, today’s WOD will definitely check that box! We have 90 Toes to Bar in total and will be pairing...

Wednesday January 9th, 2019

Skill: Double Unders WOD: 4:00 Weighted Box Step Ups (Left Leg + Right Leg = 1 Point) 1:00 Rest 4:00 Row For Calories 1:00 Rest 4:00 Assault Bike For Calories 1:00 Rest 4:00 Double Unders (Each 10 Reps=1 Point) Purpose of the Workout: Today we are going to continue to...

Tuesday, January 8th, 2019

WOD: For Time 15 Bar Over Burpees 5 Clean and Jerks 12 Bar Over Burpees 4 Clean and Jerks 9 Bar Over Burpees 3 Clean and Jerks Purpose of the Workout: Today’s workout may, on the surface, appear short and not that substantive but believe us when we say it is very...

Monday, January 7th, 2019

WOD: 2 Rounds 3:00 On/3:00 Rest 3 Thrusters (Heavy) 9 Chest-to-Bar Pull Ups Strength: Core 4 Sets For Quality 20 V-Ups 15 Tuck Crunches :20 Hollow Hold :20 Superman Hold Purpose of the Workout: As we start our first full week of 2019 after the holidays, we are going...

Sunday, January 6, 2019

Sunday FUNday! For Time: Row 5,000 Meters or Assault Bike 10KM *Every 500 Meters (Row) or 1KM (BIke) Perform 10 (5 Each Arm) Single Arm Dumbbell Power Clean and Push Presses/ Jerks Purpose of the Workout: Since we did some sprint work yesterday, today we are going to...

Saturday, January 5, 2019

Partner WOD (Sprints): Every 4:00 For 4 Rounds (2 Rounds Each Partner) 15 Calorie Row 15 Kipping Pull Ups 15 Thrusters (Barbell Only) 5:00 Rest Every 4:00 For 4 Rounds (2 Rounds Each Partner) 15 Calorie Assault Bike 15 Toes to Bar 15 Wall Balls *Score Slowest Round...

Friday, January 4, 2019

Power: Every 2:00 For 10 Rounds Clean and Split Jerk 3-3-3-2-2-2-1-1-1-1 WOD: “Grace” For Time (Cap=5:00) 30 Clean and Jerks (135/95) Purpose of the Workout: As some of you may have guessed based on November’s (Clean) and December’s (Split Jerk) power focuses, this...

Thursday, January 3, 2019

Strength: Core 4 Rounds For Quality :30 Hard Plank :15 Rest :30 Banded Good Mornings :15 Rest :30 Strict Hanging Knee Raises :15 Rest WOD: 10 Rounds For Time 1 Deadlift (Heavy) 5 Strict Handstand Push Ups Purpose of the Workout: Since we missed our scheduled strength...

Wednesday, January 2, 2019

Skill: Double Unders WOD: Double Under Flight Simulator For Time (5-10-15...50-45-40...5) *4 Burpees After Each Completed Set Purpose of the Workout: As we settle back into our regular schedule and format after the New Year festivities, we are going to focus on those...

Tuesday, January 1, 2019

January Focus Strength: Core Power: Clean and Jerk Skill: Double Unders 10:00am Class ONLY (NO Open Gym) New Years Day WOD: “2019 Reps” For Time - Grab a Partner! 1,000 Meter Run Both Partners (Just past 400 meter mark) 100 Calorie Row 100 Burpees 100 Calorie Assault...

Monday, December 31, 2018

New Year's Eve! 5:30am, 6:30am, 9:00am, Noon Classes ONLY! Strength: Back Squat 15:00 to Build to a Heavy Single or 1RM WOD: 2018 - The Centennial Anniversary of WWI Armistice Day 4 Rounds For Time (WWI Lasted for 4 Years) 100 Double Unders (100 Year Anniversary of...