workout of the day
11.24.2023
WOD
Two Cheers for Thanksgiving
For Time
10 calories
2 clean & jerks 135/95 115/75 95/65
10 cals
3 burpee box jumps 24/20"
2 clean & jerks
10 cals
4 deadlifts 135/95
3 burpee box jumps
2 clean & jerks
10 cals
5 bar muscle ups
4 deadlifts
3 burpee box jumps
2 clean & jerks
10 cals
6 x 50 feet shuttle runs
5 bar muscle ups
4 deadlifts
3 burpee box jumps
2 clean & jerks
10 cals
Rest 3:00 and repeat
10.14.2023. Partner WOD
WOD
"Fancy Pants"
with a partner- You Go, I Go by rounds
12 rounds for time (6 each person)
2 bar muscle up or strict pull ups
3 power cleans 185/125 155/105 115/75
4 pistols or a progression for pistols
8 burpee box jumps 24/20"
100m run
12.19.2022 Member of the Month
WOD
"Holy Trinity"- Member of the Month Trinity S.
For Time
7-7-7
power clean, front squat, thruster 115/85
Rest 1:00
6-6-6
power clean, front squat,, thruster 135/95
Rest 1:00
5-5-5
power clean, front squat, thruster 155/105
Rest 1:00
complete 20 burpee box jump 24/20"
11.19.2021
WOD
"Fluffy"
AMRAP 10:00
keep adding 1 rep each round until time expires
1 push press 95/65 75/55 45/35
1 burpee box jump 24/20"
2 push press
2 burpee box jump
3 push press
3 burpee box jump
06.09.2021
WOD
"This Will Be Your Year"
10 rounds for time
2 burpee box jumps 24/20"
4 pull ups or 2 bar muscle ups
6 front squats 115/85 95/65 75/55
100m run
Rest 30 seconds after set 2,4,6,8
record total time
10.10.2020 Partner WOD
WOD
"Jump Around"
30 Minute AMRAP with a partner
40 Thrusters
20 Box Jumps 24/20
40 Clean and Jerk
20 Burpees
40 Power Snatch
20 Burpee Box Jumps 24/20
*One Partner works while the other rests
**Break up reps however you and your partner choose
Barbell Recommendations
Advanced 95/65
Intermediate 75/55
Scaled 65/45
09.26.2020 Hero WOD 'Wes'
“Wes”
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups- sub ring rows or inverted rows from racked barbell
4 burpee box jumps, 24/20"
3 power cleans, 185/125 155/105 115/80 95/65
Then, run 800 meters with a 25-lb. plate