Workout Of The Day

  • Open WOD 13.4


    WOD:

    Open WOD 13.4
    7 Min AMRAP....
    3 Clean and Jerk (135/95)
    3 Toes to Bar
    6 Clean and Jerk (135/95)
    6 Toes to Bar
    9 Clean and Jerk (135/95)
    9 Toes to Bar
    12 Clean and Jerk (135/95)
    12 Toes to Bar
    Continue pattern increasing by 3 reps until time is up.

    Post Reps Completed to Comments

  • Good Friday


    Strength:

    OKC Standard: Weighted Pull Up and L Sit (if not completed Tuesday)

    WOD:

    4 Rounds for Time....
    250 M Row
    10 Ring Dips or Bar Dips
    12 Alternating KB Snatch (1.5/1)

    Daily Challenge:

    V Ups, 3 x 10

    Mobility:

    Pigeon Pose, Childs Pose

    Post loads for your Strength & Time for WOD to comments.

  • Open WOD Prep


    Strength:

    OKC Standard: 500 M Row

    WOD:

    10 Minute Skill Work/Open WOD Prep

    5 Rounds for Time...
    5 Dead Lift (40% 1RM)
    10 Box Jumps
    15 Ab Mat Sit ups

    Daily Challenge:

    Flutter Kicks, 2 x 100

    Mobility:

    Upward Dog, High Hams on Box

    Post loads for your Strength & Time for WOD to comments.

  • Torch


    Strength:

    OKC Standard: 400 M Run
    Then...10 Minute Skill Work: Rope Climbs, Handstands, Chest to Bar Pull Ups.

    WOD:

    5 Min AMRAP...
    7 Power Snatches (115/75)
    30 Double Unders
    Rest 2 Minutes
    5 Min AMRAP....
    12 Overhead Walking Lunges w/ Plate (45/25)
    12 Burpees

    Daily Challenge:

    Russian Med Ball Twist, 2 x 50

    Mobility:

    Scorpion, Downward Dog

    Post loads for your Strength & Time for WOD to comments.

  • Macho Man


    Strength:

    OKC Standard: Power Clean

    WOD:

    Happy Birthday, Bart!
    "Macho Man"
    EMOTM for 12 Minutes...
    3 Power Cleans
    3 Front Squats
    3 Jerks
    then...
    36 Toes to Bar

    Daily Challenge:

    OKC Standard "L Sit" (fitness standards sheet)

    Mobility:

    Death Stretch, Dolf Stretch 60 sec

    Post loads for your Strength & Time for WOD to comments.

  • Helen


    Strength:

    OKC Standard: Push Ups and Squats

    WOD:

    "Helen"
    3 Rounds For Time...
    400 M Run
    21 KB Swings (1.5/1)
    12 Pull Ups

    Daily Challenge:

    Candlesticks, 3 x 15

    Mobility:

    Childs Pose, Wall Slides

    Post loads for your Strength & Time for WOD to comments.

  • Open WOD 13.3


    Open WOD 13.3
    12 Min AMRAP
    150 Wall Balls (20/14)
    90 Double Unders
    30 Muscle Ups
    *Women 9 Ft. Target

    Post Reps completed to Comment.

  • That's What's Up


    Strength:

    Overhead Squat, 5-3-1

    Sport Strength:

    15 Min Establish 1RM

    WOD:

    21-15-9
    Overhead Squats (135/95)
    Toes To Bar
    Rest 2 Min
    500 M Row

    Daily Challenge:

    Star Holds, 3 x 20 on/10 off both sides

    Mobility:

    Scorpion, Bowler Stretch

    Post loads for your Strength/Sports Strength & Time for WOD to comments.

  • Golden


    Strength:

    Romanian Dead Lift, 5-3-1

    Alternate with a set of strict pull ups

    WOD:

    12 Minute AMRAP

    5 Deadlifts (275/185)

    10 Bar Facing Burpees

    20 KB Swings (1.5/1)

    Daily Challenge:

    30 V Ups

    Mobility:

    Childs Pose, High Hams

    Post loads for your Strength & Reps for WOD to comments.

  • Legs to the Max


    Strength:

    Thruster, 5-3-1

    Sport Strength:

    5 x 3 Touch and Go Squat Clean Thrusters - Heavy as Possible. Rest 90 Seconds.

    WOD:

    For Time...
    400 M Run
    500 M Row
    400 M Run
    500 M Row

    Daily Challenge:

    Flutter Kicks, 2 x 100

    Mobility:

    Bowler Stretch, 60 sec

    Post loads for your Strength/Sports Strength & Time for WOD to comments.

  • Tabata Something Else


    Strength:

    Single Arm DB Snatch, 5-3-1

    Sport Strength:

    EMOTM for 10 Min: 2 Snatches @ 70% to 75%

    WOD:

    Tabata Something Else
    Tabata 20 sec on, 10 sec off. Move through full tabata of first movement before moving to next.
    Pull Ups
    Push Ups
    Sit Ups
    Squats
    Score is total reps.

    Daily Challenge:

    L Hangs, 6 x 10 sec on/10 sec off

    Mobility:

    Scorpion, Wall Slides, 3 x 10

    Post loads for your Strength/Sports Strength & Total Reps for WOD to comments.

  • Big Daddy


    Strength:

    Reverse Barbell Lunge, 3 x 10

    Sport Strength:

    Same as Class

    WOD:

    "Big Daddy"
    2 Rounds for Time...
    1000 M Row
    12 Clean and Jerks (135/95)
    30 Alternating Pistols
    Happy 19th Birthday, Austin!

    Daily Challenge:

    Hollow Rock Holds, 3 x 30 on/30 off

    Mobility:

    Calves on Post, High Hams, 60 sec

    Post loads for your Strength/Sports Strength & Time for WOD to comments.

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