Workout Of The Day

  • Partner 5K Row


    Strength:

    Shoulder Press, 3 x 6

    Sport Strength:

    1a) 4 x ME Shoulder Press @ 75% 1RM
    1b) 1 Rope Climb

    WOD:

    Partner 5K Row
    Partners must alternate every 500M.
    Partner that is not rowing must accumulate as many double unders as possible

    Time cap of 25 minutes.

    Daily Challenge:

    100, 75 or 50 AB Mat Sit ups for Time

    Mobility:

    Death Stretch, Bowler Stretch

    Get Your Results Posted to Comments!

  • EMOM For 16


    Strength:

    Back Squat, 3 x 6

    Sport Strength:

    Back Squat, 7 x 3 @ 80% 1RM

    WOD:

    EMOM for 16 Min...
    Even Minute: 1 Snatch Complex
    Odd Minute: 5 to 10 Pull Ups
    *Snatch Complex is: 1 power snatch + 1 hang power snatch + 1 hang squat snatch. You may not drop the bar until complex is complete. 

    Daily Challenge:

    Center Plank Hold, 3 x :30 sec

    Mobility:

    Biceps on Post, Lying Side Twist w/ Band

    Get Your Results Posted to Comments!

  • That's My Kind of WOD


    Strength:

    Pull Up, 3 x 6

    Sport Strength:

    1a) 4 x 5 Weighted Pull Up (no kip)
    1b) 4 x 10 Alternating Pistols

    WOD:

    3 Rounds for Time...
    400 M Run
    20 Wall Balls (20/14)
    15 Hand Release Push Ups
    10 Toes to Bar

    Daily Challenge:

    Partner Med Ball Toss Sit Up, 2 x 50

    Mobility:

    Downward Dog, Upward Dog

    Get Your Results Posted to Comments!

  • Grace


    Strength:

    Bench Press, 3 x 6

    Sport Strength:

    1a) Bench Press, 3 x 6
    1b) 10 Box Jump Overs

    WOD:

    "Grace"
    30 Clean and Jerks for Time
    (135/95)

    Daily Challenge:

    Hollow Rocks, 3 x 15

    Mobility:

    Childs Pose, Scorpion

    Get Your Results Posted to Comments!

  • Saturday Beatdown


    WOD:

    For Time..
    100 ft. walking lunge
    50 Push Ups
    50 Double Unders
    25 Knees to Elbow
    5 Rope Climbs, 15 ft.
    50 Box Jumps 24 inch
    25 Overhead Squat (65#)
    25 L Pull Ups or Pull Ups
    50 Sit Ups

    Get Your Results Posted to Comments!

  • Its Friday


    Strength:

    Bench Press, 3 x 8

    Sport Strength:

    1a) Bench Press 4 x 6,
    1b) 1 Rope Climb

    WOD:

    3 Rounds...
    500 M Row
    15 C2B Pull Ups
    10 Burpees

    Daily Challenge:

    Hanging Side Crunch, 3 x 10

    Mobility:

    Scorpion Stretch, Death Stretch

    Get Your Results Posted to Comments!

  • The Fox


    Strength:

    Hang Power Clean, 3 x 8

    Sport Strength:

    5 x 3 Hang Power Cleans + 3 Front Squats. Do not drop bar.

    WOD:

    3 Rounds for Time...

    20 Box Jumps (24/20)
    20 KB Swings (1.5/1)
    20 Toes to Bar

    Daily Challenge:

    Hollow Rocks, 3 x 20

    Mobility:

    Calves on Post, Seal Pose

    Get Your Results Posted to Comments!

  • LuRong WOD6


    Strength:

    Shoulder Press, 3 x 8

    Sport Strength:

    3 x 3 Shoulder Press, 3 x 2 Push Press, 3 x 1 Push or Split Jerk. Increase weight each set. 

    WOD:

    "LuRong WOD 6"
    For Time...
    100 Double Unders
    then
    5 Rounds
    10 Power Cleans (145/100)
    10 Ring Dips
    12 Minute Time Cap

    Daily Challenge:

    Flutter Kicks, 3 x 50

    Mobility:

    Scorpion stretch, Bowler Stretch

    Get Your Results Posted to Comments!

  • Team Karen


    Strength:

    Back Squat, 3 x 8

    Sport Strength:

    Back Squat, 7 x 3 @ 78% 1RM

    WOD:

    For Time...
    "Team Karen"
    In teams of 2 complete 300 Wall Ball Shots.
    Reps may be split up between team members any way as long as each member completes 150 reps.

    Daily Challenge:

    Russian Med Ball Twist, 3 x 30

    Mobility:

    Dolf Stretch, High Hams on Box

    Get Your Results Posted to Comments!

  • D.T.


    Strength:

    Pull Up, 3 x 8

    Sport Strength:

    1a) ME C2B Pull Ups or Weighted C2B Pull Ups 

    1b) 30 Unbroken Double Unders. Rest 2 minutes.

    WOD:

    "D.T."
    Five Rounds for time...
    12 Deadlift (155/105)
    9 Hang Power Cleans (155/105)
    6 Push Jerk (155/105)
    15 Min Time Cap

    Daily Challenge:

    Candlesticks, 3 x 15

    Mobility:

    Biceps on Post, Samson Stretch

    Get Your Results Posted to Comments!

  • Roar

    WOD:

    Three Rounds for Time...

    30 Wall Balls (20/14)
    30 Squat Snatch (75/55)

    Get Your Results Posted to Comments!

  • CardioTastic


    Strength:

    Pull Up, 3 x 10

    Sport Strength:

    1a) 3 x ME Strict Pull Up or 5 L Pull Ups
    1b) 3 x 5 Front Squats HAP

    WOD:

    Three Rounds for Time...
    500 M Row
    400 M Run

    Daily Challenge:

    Floor Wipers w/ Barbell, 2 x 30

    Mobility:

    Lying side twist w/ band, Calves on Post

    Get Your Results Posted to Comments!

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