workout of the day
07.03.2023 Morning and noon only
WOD
"Cinderella"
10:00 AMRAP
5 C2B pull ups
10 hand release push ups
15 jumping air squats
20 shuttle runs- each length counts as a rep
Rest 2:00
10:00 AMRAP
5 pull ups
10 push ups
15 air squats
20 shuttle runs
03.29.2023
WOD
"Quarters Like"
9 front squats 185/135
4 x 25' handstand walk or 6 x 25' scooter walk
15 front squats155/105
15 HSPU or piked on a box
21 front squats 95/65
21 hand release push ups
01.23.2023 Member of the Month
"10-4, good buddy"
AMRAP in 26 minutes (26 because my birthday is May 26th )
10 cal bike
4 strict pull-ups (2 regular pull-ups, 2 chin-ups)
4 deadlifts
4 hang power cleans
4 front squats
4 hand-release pushups
Every 4 minutes (starting at 4:00) = 10 burpees
(4:00/8:00/12:00/16:00/20:00/24:00)
Barbell
135/95 115/75 95/65
01.09.2021
WOD
"Good Fit"
with a partner
20:00 AMRAP
16 hand release push ups
16 deadlifts 155/105
16 ball slams
16 box jumps
One person rows 400m while the other is knocking out reps. Switch every 400m.
12.31.2020
"All out of ideas"- come in and sweat!
Complete as many rounds as possible in 25 Minutes
5 Hand Release Push Ups
10 Pull Ups
15 Box Jumps
20 Ab Mat Sit Ups
25 Burpees
5 Power Snatch
10 Front Squat
15 Power Clean
20 Push Jerk
25 Deadlifts
Barbell Recommendations
RX 95/65
Intermediate 75/55
Scaled 65/45
12.12.2020
WOD
"Hulk"
10 rounds
200m run with med ball
10 med ball cleans
or
AT Home
"Hulk"
2 rounds for time
75 DUs
50 air squats
25 hand release push ups
07.28.2020 Hustler 6
6 Rounds For Time:
Time cap 20 minutes
6 Power Cleans (135/95)
6 Burpees
6 Hand Release Push-ups
6 Wallballs (20/14)
6 Box Jumps (24/20)
Individual RX: Power clean (135/95), WB (20/14) and Box Jumps (24/20)
Individual Scaled: Power clean (95/65), WB (14/10) and Box Jumps (20/16)