workout of the day
05.09.2023
WOD
"Teresa's List"
For Time
50 burpee box jump overs 30/24"
every 1:00 starting at 0:00 complete 5 TTB
02.16.2023
WOD
"Something New"
8 round for time
1:00 AMRAP 1:00 Rest
150' shuttle run
8 DB alternating snatches 50/35 35/20
max reps speed steps- count only the right foot and record each round
10.14.2022
WOD
"The Standard"
For Time
50 alternating DB snatch 50/35 40/25 35/20
*100 feet OH walking lunges- use both DBs or one plate 45/25#
*100 feet is measured as 25 feet and turn around
10.13.2022
WOD
"Climbing Away"
4 rounds for time
2 rope climbs or 4 up/downs or progressions for getting on the rope
200m run
10 bench press 155/105 135/95 95/65
200m run
08.29.2022
WOD
"Ski-U-Mah"
4 rounds
5:00 AMRAP Cindy
2:00 rest
*pick up where you left off
Cindy= 5 pull ups, 10 push ups, 15 air squats
06.15.2022
WOD
"Entertain Us"
15-12-9-6-3
thrusters 115/75 95/65 75/55
TTB or hanging knee raises
100m run after each set
10.23.2021
WOD
"Selling the Drama"
RX
AMRAP 3:00
8 front squats 135/95 + 8 pull ups
Rest 3:00
AMRAP 3:00
8 thrusters 115/75 + 6 C2B pull ups
Rest 3:00
AMRAP 3:00
8 clusters 95/65 + 4 bar muscle ups