Workout of the Day

This Week’s Endurance WOD

A. 5 minute AMRAP: Buy In: 450 m Row then… 20 Walking Lunges 10 Burpees B. 5 minute AMRAP: Buy In: 350 m Row then… 12 Pull-ups 12 Push-ups C. 5 minute AMRAP: Buy In: 250 m Row then…. 15 Goblet Squats (24/16) 20 Sit-ups D. 5… Read more »

Monday 150511 – Beginner

A. Exposure 2: 5×5 Back Squat Start at 70% of your 1 RM from 4/26 and 4/27, add 5-10 pounds. Note: you are doing 5 sets of 5 reps at the same weight (70%+5-10 pounds) after you have completed your warm… Read more »

Monday 150511 – Competition

Warm up: DIY but include…. 3 sets: Banded Monster Walks x3x10 each leg Banded Shuffle (L+R) 3×10 each leg One Legged RDL 3×10 each leg (empty bar) You should adequately warm up your engine today for this effort starting with… Read more »

Sunday 150510 – Beginner

A. Exposure 2: 5×5 Back Squat Start at 70% of your 1 RM from 4/26 and 4/27, add 5-10 pounds. Note: you are doing 5 sets of 5 reps at the same weight (70%+5-10 pounds) after you have completed your warm… Read more »

Sunday 150510 – Experienced

Final Test for Experienced WODs – click here for more information on eWOD testing “Fran” 21-15-9 reps for time of: Thrusters (95/63) Pull ups Members of the competition team tested Fran in December: Men: Ben F: 2:17 Matt B: 2:19 Rob… Read more »

Saturday 150509 – Beginner

Partner WOD: “Many 100s” For time: 100 Calorie Row – switch every 10 calories 100 Double Unders 100 Box Jumps (24/20) 100 Power Snatches (95/65) 100 Double Unders 100 Kettlebell Swings (24/16) 100 Burpees 30 minute time cap. Partition reps… Read more »