workout of the day
09.18.2023
WOD
"Rating of 10"
10,9,8,7,6,5,4,3,2,1
box jumps 24/20"
1,2,3,4,5,6,7,8,9,10
burpees
05.23.2023
WOD
"Farmer in the Dell"
50/40 cal row
40 single arm DB hang clean & jerk
30 DB box step ups
20 shuttle runs- 25 feet = 1 rep
200m farmer carry
04.19.2023
WOD
"Raise the Bar"
3 rounds for time
21 cal row
15 TTB or hanging knee raises
9 high box jumps 30/24"
07.05.2022
WOD
"Freedom"
For Time
4 rounds
15 cal row
5 squat cleans 155/105 115/85 95/65
rest 1:00
3 rounds
10 cal row
5 squat cleans 135/95 95/65 75/55
100' shuttle run (25 feet increments)
06.20.2022 Members of the Month WOD- partners
"Flexual Healing"
Members of the Month- Aaron and Claire
partner workout- one work, one rest
60 cal row
50 Russian KB swings
40 clean and jerks
30 Bar facing burpees
20 toes to bar
10 thrusters
20 toes to bar
30 Bar facing burpees
40 clean and jerks
50 Russian KB swings
60 cal bike
05.05.2022
WOD
"Sweaty Betty"
For time
40 sit ups
30 cal row
15 push ups
15 slam balls
30 sit ups
20 cal row
15 push ups
15 slam balls
20 sit ups
10 cal row
15 push ups
15 slam balls
04.07.2022
WOD
"Cranked Up"
3 RFT
15/12 cal bike
6 C2B pull ups or pull ups
15/12 cal row
10 burpees
15 thrusters 45/35
6 pull ups or ring rows
Rest 2:00
record each round