workout of the day
07.14.2023 Member of the Month- Jaime
WOD : Los Kuarenta / The forty’s
4 rounds
400 m run
10 cleans (Rx: 95/65)
10 pull ups
Cash out: 40 bar-facing burpees
07.04.2023 7,8,9am Only
WOD
Best Friends
with a partner
Buy In: 100 cals on a machine
20 rounds- you go, I go style
8 power cleans 135/95 115/75 95/65
4 bar facing burpees
2 muscle ups/C2B pull ups/pull ups
Cash Out: 100 cals on a machine
04.22.2023 Partner WOD
WOD
"Shit Show"- by Jamie Hagiya
30 rounds with a partner- you go, I go
3 bar facing burpees
3 power cleans
3 front squats
3 push jerks
3 bar facing burpees
every 5:00 100m run together- starting at 5:00
suggested weights: 135/95 115/75 95/65
03.18.2023 Partner WOD
WOD
"Individual Medley"
Team of 2
30 rounds for time
3 bar facing burpees
3 deadlifts 225/155 185/125 135/95
Rest 3 minutes
20 rounds for time
3 chest to bar pull ups or pull ups
3 power clean & jerk 135/95 115/75 95/65
Rest 3 minutes
10 round for time
3 bar muscle ups or chest to bar pull ups or ring rows
3 power snatch 135/95 115/75 75/55
03.17.2023
WOD
"Freestyle"
15:00 EMOM
5 wall balls 30/20 20/14
3 bar facing burpee
1 squat clean -increase weight every 3 rounds as able- start lighter and build
02.28.2023
WOD
"Quest"
25 Reverse Lunges
25 Deadlifts 185/125 135/95
20 Bar-Facing Burpees
20 Power Cleans 155/105 115/75
15 Sit Ups
15 Front Squats 135/95 95/65
10 Ring Rows
10 Push Jerks 95/65 75/55
5 Pull-ups or bar muscle ups
5 Thrusters 95/65 75/55
02.17.2023
WOD
"Cookie Dough"
24:00 EMOM
min 1- wall balls x 10-15 reps 30/20 or 20/14
min 2- 5 bar facing burpees + 5 power cleans 135/95 115/75 95/65
min 3- bike cals x 18/16 assault or 13/11 echo bike
min 4- rest