Workout of the Day (WOD)

Thursday 11.23.17

Thanksgiving Week Schedule: Wednesday 11/22 NO 6pm and 7pm class Thursday 11/23 (Thanksgiving) 1 class @ 9am Friday 11/24 NO 6am class Essentials: A. Thanksgiving Feast Teams of 4-5 people 7min AMRAP Row for max Cal *Non working teammates must run 100 meters together then switch -Rest 1min- 15min AMRAP Wall balls x 50 reps

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Wednesday 11.22.17

Thanksgiving Week Schedule: Wednesday 11/22 NO 6pm and 7pm class Thursday 11/23 (Thanksgiving) 1 class @ 9am Friday 11/24 NO 6am class Essentials: A. Yearly Benchmark 12min Find a 1RM Overhead Squat B. 3 Sets Snatch Grip Deadlift x 5 reps Build in Weight On the 2:30min Or ADAPT C. 15min EMOM 1. Right Arm

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Tuesday 11.21.17

Thanksgiving Week Schedule: Wednesday 11/22 NO 6pm and 7pm class Thursday 11/23 (Thanksgiving) 1 class @ 9am Friday 11/24 NO 6am class Essentials: A. Front Squat In 15min Build Up to a Heavy Single with a 3 sec pause at the bottom; do not exceed 90% of 1rm. Perform a total of 7 singles at

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Monday 11.20.17

Thanksgiving Week Schedule: Wednesday 11/22 NO 6pm and 7pm class Thursday 11/23 (Thanksgiving) 1 class @ 9am Friday 11/24 NO 6am class Essentials: A. 16min EMOM 1. Single Leg Dumbbell Deadlift Right x 7 reps 2. Single Arm Ring Pull Right x 10 reps 3. Single Leg Dumbbell Deadlift Left x 7 reps 4. Single

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Saturday 11.18.17

Essentials: A. 20min EMOM 1. Heavy Kettlebell Swing x 10 reps 2. Box Dips x 10-15 reps 3. Single Arm Dumbbell Push Press x 5 per Arm 4. Single Arm Kettlebell Suitcase Deadlift x 5 reps per side B. 20min EMOM 1. Kettlebell Goblet Step back Lunge x 5 reps per leg 2. V-Ups x

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Friday 11.17.17

Essentials/Fitness: A. In 10min Find Your 1 Rep Max Deadlift Rest 3min B. In 10min Find Your 8 Rep Max Per Leg Bulgarian Split Squat Tempo 3010 Rest 3min C. In 10min Find Your 1 Rep Max Close Grip Bench Press Rest 3min D. For a Total of Reps Tabata Anchored Sit Up (8 sets;

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Thursday 11.16.17

Essentials: A 21min EMOM 1. Goblet Squat x 15 reps 2. Row x 30 sec 1000/800 cal/hour 3. Hollow Body Hold x 30sec B. Mobility Seated Straddle x 4min Standing Straddle x 4min Saddle x 4min Fitness/Performance: A 21min EMOM 1. Goblet Squat x 15 reps 2. Row x 30 sec 1100/900 cal/hour 3. Hollow

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Wednesday 11.15.17

Essentials/Fitness/Performance: A. If 3RM Back Squat is Greater than or Equal to your body weight then… In 12min Find a 1 Rep Max Power Snatch If 3RM Back Squat is Less than your body weight then… In 12min Find a 10 Rep Max Barbell Hip Thrust Rest 5min B. In 12min Find a 1 Rep

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Tuesday 11.14.17

Essentials: A. 12min EMOM 1. Rope Climb Foot Hook x 3 rep 2. Double Kettlebell Clean and Jerk x 7 reps 3. Single Unders x 50 reps Or ADAPT B. Yearly Benchmark Open WOD 12.1 Fitness: A. 12min EMOM 1. Rope Climb x 1 rep 2. Double Kettlebell Clean and Jerk x 7 reps 3.

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Monday 11.13.17

Essentials/Fitness/Performance: A. In 12min Find Your 3 Rep Max Back Squat Rest 5min B. If 3RM Back Squat is Greater than or Equal to your body weight then… In 12min Find a 1 Rep Max Power Clean If 3RM Back Squat is Less than your body weight then… In 12min Find a Max rep Unbroken

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Saturday 11.11.17

Today we remember all of our Veterans, Thank You for your service! Essentials: A. Teams of 2-3 people Three Wise Men ‘Jeremy’ 4min AMRAP Kettlebell Swing x 5 reps Bar Facing Burpees x 10 reps -Rest 2min- ‘Ben’ 4min AMRAP Single Kettlebell Deadlift x 10 reps Ring Pull x 20 reps -Rest 2min- ‘Beau’ 4min

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Friday 11.10.17

Essentials: A. 7min AMRAP Deadlift x 7 reps Box Dip x 7 reps B. 15min EMOM 1. Row or Ski x 60sec 2. Russian Kettlebell Swing x 25 reps 3. Pike Hold x 30 sec Fitness: A. 7min AMRAP Deadlift x 10 reps 185/135 Wall Walk x 3 reps RX+: Deadlift 205/145 – Handstand Walk

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Thursday 11.9.17

Essentials: A. Warm Up Kettlebell touch in Plank Race B. 18min EMOM 1. Unbroken Ring Pulls x 12-15 reps 2. Assault Bike x 30 sec @60/50 rpm 3. Plank with Hands on Rings x 40 sec C. Mobility Lizard R x 2min Lizard L x 2min Pigeon R x 2min Pigeon L x 2min Archer

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Wednesday 11.8.17

Essentials: A. 5 Sets Tempo Overhead Squat x 2 reps Tempo 10.10.x.1 On the 2:30min B. 3 Sets Dumbbell Overhead step back lunge x 8 reps Knee Ups x 12 reps Row x 24 cal @ 900/700 cal hour Rest 2:30min Fitness: A. 5 Sets Tempo Overhead Squat x 2 reps 45-55% Tempo 10.10.x.1 On

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Tuesday 11.7.17

Essentials: A. 10min EMOM Chin Over Bar Hold x 15-20 sec of work B. 5 Sets Snatch Grip Deadlift x 3 reps Build in weight On the 2:30min C. 3 Sets Turkish Get Ups x 3 reps per Arm On the 3min Build in weight Fitness: A. 10min EMOM Strict Pull Up Attempts 2-3 reps

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