W.O.D. – Workout of the Day


November 22 2014


Announcements:

  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
  • 4th Annual Ugly Xmas Sweater Party and White Elephant: Friday December 12th! CLICK HERE
  • YOGA and Kettlebell class are COMING SOON!  Stay tuned!
  • BLACK FRIDAY GIFT CARDS!! Give the gift of fitness!  CLICK HERE
  • HOODIE PREORDER!  ENDS DEC 6TH!  CLICK HERE

SKILL: HANDSTANDS AND WALKS

WOD

20 Pushups

15 Ring Dips

10 OHS (95/65)

200m run

5 rounds for time

November 21 2014


Announcements:

  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
  • 4th Annual Ugly Xmas Sweater Party and White Elephant: Saturday December 12th! CLICK HERE
  • YOGA and Kettlebell class are COMING SOON!  Stay tuned!
  • BLACK FRIDAY GIFT CARDS!! Give the gift of fitness!  CLICK HERE

SWOD

Front Squat: 5 sets of 6 reps

WOD

60 seconds max row for cal

60 seconds max Wall Balls (20/14 to 10’/9’)

60 seconds max Sit Ups

rest 1 min

4 rounds for total reps

November 20 2014


Announcements:

  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
  • YOGA and Kettlebell class are COMING SOON!  Stay tuned!

Skill (10min): Ring Muscle ups and progressions

WOD

AMRAP 7 min

7 Burpee Broad Jumps

7 Ball Slams (30/20

rest 3 min

7 Box Jumps (30/24)

7 Deadlifts (225/155)

4 rounds for time

November 19 2014


Announcements:

  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
  • YOGA and Kettlebell class are COMING SOON!  Stay tuned!

SWOD

Strict Press: Baseline test, 15 mins to find 1RM

WOD

30 Double Unders (sub 60 singles)

20 KB SDHP (53/35)

10 Push Presses (95/65)

200m run

5 rounds for time

Shoulder mobility cool down

November 17 2014


Announcements:

  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
  • YOGA and Kettlebell class are COMING SOON!  Stay tuned!

SWOD

Back Squat Testing: 30 mins to find new 1RM

Recommended Warm Up:

8 @ 30-50%, 5 @ 60%, 3 @ 70%, 1 @ 80%, 1 @ 90%, 1 @ 100%, 1 @ 105%

resting 2-5 mins between sets

WOD

AMRAP 8 min

4 Squat Snatches

8 Double Pushup Burpees

Rx: 115/85

RxA: 135/95

November 12 2014


Announcements:

  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE

SWOD: 25 mins

Deadlift Week 10: 1 RM Testing

  • 35% x 5 reps
  • 45% x 3 reps
  • 55% x 1 rep
  • 65% x 1 rep
  • 75% x 1 rep
  • 85% x 1 rep
  • 95% x 1 rep
  • 105% x 1 rep*

If you make this, you can try up to two more attempts:

  • 110% x 1 rep
  • 115% x 1 rep

If these new one rep max jumps seem too much, feel free to make smaller jumps of 5 to 10 pounds.

WOD

EMOM 7 min

3 Bar Muscle ups (Sub 3 CTB Pullups)

3 Kipping Pullups

3 Strict Pullups