Workout of the Day

September 21st, 2018

 
 
Work Out of the Day
Performance
3 rounds for time:
Run 100m
15 C2b Pull-ups
Run 100m
10 Toes to bar
Run 100m
15′ Rope climb, 2 ascents
Run 100m
5 Bar or Ring Muscle-ups
Fitness
3 rounds for time:
Run 100m
15 Ring rows or Band pull-ups
Run 100m
10 Knee-ups
Run 100m
20 Walking Lunges farmers carry (10 each leg)
Run 100m
10 Burpee jumping pull-ups

September 20th, 2018

 

Work Out of the Day

Performance/Fitness
Strength
Back Squat @32×1
3,3,3 reps ; rest 2-3 minutes
WOD
Intervals
4 Rounds for Reps
1:00 Work: 20s Rest & Rotate
-Single Arm DB snatches 
-Bike/Row
– Bear Hug Carry
– Sled Push
– KB Rack Wall-sit

September 19th, 2018

Work Out of the Day

Performance
For time:
21 Sumo deadlift high-pull
Sit-ups x 2
Run 200 meters
18 Sumo deadlift high-pull
Sit-ups x 2
Run 200 meters
15 Sumo deadlift high-pull
Sit-ups x 2
Run 200 meters
12 Sumo deadlift high-pull
Sit-ups x 2
Run 200 meters
Men: 75
Women: 55
Fitness
For time:
21 KB SDHP
Sit-ups x 2
Run 200 meters
18 KB SDHP
Sit-ups x 2
Run 200 meters
15 KB SDHP
Sit-ups x 2
Run 200 meters
12 KB SDHP
Sit-ups x 2
Run 200 meters

September 17th, 2018

 

Work Out of the Day

Performance
As many rounds as possible in 20 minutes
In teams of two:
0:00- 15:00
1000m Run (Together)
Then AMRAP in remaining time
20 Hang Cleans 155/105
20 Burpees
20 Box Jump Overs 24/20
Split reps as needed.

15:00-20:00
Find 1RM of the following complex
Clean + Hang Clean + Front Squat 

____________________

Fitness
As many rounds as possible in 20 minutes
In teams of two:
0:00- 15:00
1000m Run (Together)
Then AMRAP in remaining time
20 KB Swings  
20 Burpees
20 Box Jump Overs 24/20

15:00-20:00
As many Cal Bike/Row

One partner row/bike at a time. Switch as needed

September 14th, 2018

 

Work Out of the Day

Diet challenge benchmark #3

Max effort Plank hold x3 
post total time accumulated
“Cindy”
As many rounds as possible in 20 minutes:
5 Pull-ups
10 Push-up
15 Air squats

post to wodify


September 13th, 2018

Work Out of the Day


September

Work Out of the Day

Fitness Challenge WOD #2
For time:
Run 1600m
Then,
For time:
Row 500m or Run 400m
50 Medball cleans 20/14
30 Box jumps or Step-ups
Performance
10 min to establish a 3RM
Power Clean
Then,
Run 1000m or Row 1000m
50 Box Jumps 24/20
30 Cleans @ 75% of 3RM

September 12th, 2018

 

Work Out of the Day

Fitness Challenge WOD #2
For time:
Run 1600m
Then,
For time:
Row 500m or Run 400m
50 Medball cleans 20/14
30 Box jumps or Step-ups
Performance
10 min to establish a 3RM
Power Clean
Then,
Run 1000m or Row 1000m
50 Box Jumps 24/20
30 Cleans @ 75% of 3RM

September 11th, 2018

 

Work Out of the Day

Fitness
4 rounds for time:
100 Singles
25 KB Swings
15 Push-ups
Performance 
4 rounds for time:
50 Double-unders
15 Deadlifts 185/125 
15 HSPU 

September 10th, 2018

 

Work Out of the Day

Fitness Challenge benchmark #1
As many rounds as possible in 20 minutes of:
Run 150m
7 Burpee plate jumps
14 Alt Reverse Lunges
21 Sit-ups
RX+
Run 150m
7 Burpee bar muscle ups {Burpee pullup}
10 Front rack Lunge 135/95 {95/65}
15 Sit-ups