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
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
04.13.2023
WOD
"At My House"
8:00 AMRAP
5 burpee box jump overs 24/20"
10 push ups
15 pull ups
Rest 4:00
8:00 AMRAP
20 cals on a machine
30 air squats
03.11.2023 Partner WOD
WOD
"Batman and Robin"
with a partner- you go, I go style (partner must complete a full round before switching)
10 rounds
6 power cleans
6 front squats
6 shoulder to overhead
Weights: 135/95 115/75 95/65
then
100 cals row or 80 cals bike
then
10 rounds
6 power snatch
6 overhead squats
6 alternating back racked lunges (3/side)
Weights: 115/85 95/65 75/55
12.17.2022 Holiday Party Tonight 6:30
WOD
"Sick Joke"
Teams of 2
For Time:
Buy In: 50 Cal Machine
200 DUs or 400 SUs
150 Wall Balls 20/14
100 Ground to Overhead 115/85 95/65 75/55
75 Burpees Over Bar
50 Pull Ups
Buy Out: 50 Cal Machine
07.27.2022
Member of the Month WOD- Sophia Johnson
"Escape"
For Time
Part One
Buy In 20/15 cals choice machine
then
20-16-10-6 reps
Alt. single arm DB snatch 50/35 35/20
wall balls 20/14
weighted sit ups- use one DB at your chest
Run 400m after each set
immediately into
Part Two
21-15-9
Deadlifts 225/155
Single arm DB push press 50/35 35/20Run 200m after each set
02.21.2022
WOD
"Paradise City"
6 rounds for time
9 cals choice
9 DB box step ups 50/35
9 cals choice
rest half the time it took to complete the round
*record all sets*