Workout of the Day

Strength:

Clean & Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

3 rounds for time of:
Run, 400 m
22 Alternating Pistols
2 Rope Climbs

Post loads and times to beyond the whiteboard.

Read more >

Team Strength:

Complete as many rounds as possible in 12 mins of:

4 D-Ball Bear Hug Squats, pick load
D-Ball Bear Hug Carry, 20 yd

WOD:

Complete as many rounds as possible in 15 mins of:
7 Box Jumps, 30/24 in
14 Rotating Med Ball Slams, 20/14 lbs
7 Burpees

Post rounds to beyond The Whiteboard.

Read more >

Strength:

Sumo Deadlift 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

50-40-30-20-10 reps, for time of:
Double Under
Sit-up

Post loads and times to beyond the whiteboard.

Read more >

WOD:

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Read more >

Midline:

Tabata L-Sit
Tabata Dead Bug
Tabata Hollow Rock

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

WOD:

7 rounds for time of:
21 Russian Kettlebell Swings, 70/53 lbs
Bear Crawl, 20 yd

Post time to beyond the whiteboard.

Read more >

Strength:

Single Arm Dumbbell Bent Over Row 10-10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

Complete as many rounds as possible in 15 mins of:
11 Power Snatches, 75/55 lbs
7 Lateral Shuffles, 7 ft
1 Rope Climb

Post loads and rounds to beyond the whiteboard.

Read more >

WOD:

Jerry

For time:
Run, 1 mi
Row, 2000 m
Run, 1 mi

Post times to beyond the whiteboard.

U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan.

He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

Read more >

Skill:

Bar muscle up

Strength:

Push Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

Complete as many rounds as possible in 15 mins of:
2 Bar Muscle-ups
8 Medicine Ball Slams, 50/40 lbs
10 AbMat Sit-ups

Post loads and rounds to beyond the whiteboard.

Read more >

Team Strength:

Complete as many rounds as possible in 13 mins of:
Reverse Sled Drag, 285/195 lbs, 20 yd

WOD:

For time:

3000m run, row or ski*

*every 2 minutes beginning on the second minute, perform 5 burpees

Post rounds and times into beyond the whiteboard.

Read more >

Strength:

Power clean, 2-2-2-2-2

WOD:

4 rounds for time of:
50 Double Unders
9 D-Ball Over Shoulders, 100/70 lbs

Post loads and times to beyond the whiteboard.

Read more >