Workout of the Day

Strength:

Some deadlift, 3-3-3-3-3

WOD:

5 rounds for time of:

30 Double Unders

15 Power Snatches, 75/55 lbs

Post loads and times to beyond the whiteboard.

Read more >

Strength:

Back squat, 3-3-3-3-3

WOD:

Complete as many rounds as possible in 13 mins of:

5 Pull-ups

7 Kettlebell Flip Squats, 1.5/1 lbs

9 AbMat Sit-ups

Post loads and round to beyond the whiteboard.

Read more >

Midline:

For quality:

Plank Hold, 4 mins

Handstand Hold, 2 mins

L-Sit Hold, 1:30

WOD:

5 rounds for time of:

3 Wall Walks

13 Medicine Ball Slams, 50/40 lbs Run,

200 m

Read more >

WEAR PINK & WOD with class on Saturday October 19th at 8am, 9am, 10am, 11am, or noon to raise breast cancer awareness and to support The Pink Fund.

WOD:
“Cindy Meets Grace”
AMRAP in 20 minutes:
30 clean and jerks, 135/95lbs
AMRAP in remaining time:
5 pull-ups
10 push-ups
15 air squats

The Pink Fund provides assistance by paying bills for housing, transportation, insurance and utilities for those in treatment of breast cancer who have also experienced a loss of income…No one should have to choose between paying for medical care or household bills! If you need help or want to know more about the organization, please visit pinkfund.org.

🩷Donate Here🩷 https://donate.pinkfund.org/campaign/real-help-now/c354440

Read more >

WOD:

Tyler

5 rounds for time of:

7 Muscle-ups

21 Sumo Deadlift High Pulls, 95/65 lbs

Post times to beyond the whiteboard.

U.S. Army 1st Lt. Tyler E. Parten, 24, of Arkansas, died Sept. 10, 2009, in Konar Province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small-arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado. Parten is survived by his mother, Lona; and brother, Daniel.

Read more >

Strength:

Squat clean, 3-3-3-3-3

WOD:

3 rounds for time of:

10 Squat Cleans, 135/95 lbs

15 Bar Facing Burpees

Post loads and rounds to Beth the whiteboard.

Read more >

Team Conditioning:

Complete as many rounds as possible in 13 mins of:

12/9 Row Calories

4 Cone Suicide Sprints

WOD:

Complete as many rounds as possible in 16 mins of:

4 Strict Chin-ups

8 Plyometric Push Offs, 20/18 in

16 Russian Twists, 20/14 lbs

Post rounds to beyond the whiteboard.

Read more >

Stern;

Push press, 3-3-3-3-3

WOD:

15-12-9-6-3 reps, for time of:

Hang Power Snatch, 115/75 lbs

Ring Dip

Post loads and times to beyond the whiteboard..

Read more >

Strength:

Front rack lunge, 10-10-10-10-10

WOD:

8 rounds for time of:

4 D-Ball Over Shoulders, 100/70 lbs

8 Toes-to-bars

Post loads and times to beyond the whiteboard.

Read more >

Conditioning:

For time:

150/120 machine calories , (work on finding a strong consistent pace)

WOD:

Complete as many rounds as possible in 12 mins of:

4 Burpees

4 Box Jumps, 30/24 in

8 One Arm Alternating Kettlebell Swings, 1.5/1 pood

Post times and rounds to beyond the whiteboard.

Read more >