workout of the day
07.16.2023 Swim WOD
5 rounds
10 ball slams
10 DB snatches
10 jumping jacks
10 DB thrusters
150m swim
01.09.2021
WOD
"Good Fit"
with a partner
20:00 AMRAP
16 hand release push ups
16 deadlifts 155/105
16 ball slams
16 box jumps
One person rows 400m while the other is knocking out reps. Switch every 400m.
02.22.2020 Veteran Suicide Awareness WOD
For Max Reps in 22 minutes
1 min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings 53/35
1 min Double-Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges
1 min Strict Presses 45/35
1 min Mountain Climbers
1 min Dumbbell Push Presses 35/25
1 min Box Jumps 24/20"
1 min Assault Bike Cals
1 min Wall Ball Shots 20/14
1 min Ball Slams
1 min Burpees
1 min Bench Presses 115/75 95/65
1 min Deadlifts 185/125 155/105
1 min Wall Sit
1 min Plank Hold
1 min Rope Climbs
1 min Toes-to-Bars
1 min Dumbbell Snatches 50/35 35/20
At Minute 22: a moment of silence to recognize those who lost the battle
07.05.19 Morning classes ONLY 5:30,9:30, 12:00
WOD
Performance Care
20:00 AMRAP
1:00 bike with breathing through the nose only
50 Foot dual KB front rack carry
8 cat/camel
30 second bottom of squat hold
OR
Every 4:00 for 5 Rounds
10/side pallof press
200m sandbag run 50/35 wreckbag
10 ball slams
06.15.19 Bring A Friend Day
WOD:
4 Rounds *score is total reps
1:00 max reps ball slams
:30 Rest
1:00 max reps shuttle run (10m one direction)
:30 rest
1:00 max reps hammer strikes
:30 rest
1:00 KB swings 53/35
1:00 Rest
