workout of the day
11.06.2023
WOD
"Umbrella"
For Time
3 rounds
50' single DB overhead walking lunges (25 feet each arm)
8 C2B pull ups or 8 pull ups
immediately into
3 rounds
10 sumo deadlift high pulls 95/65 75/55 45/35
8 ring rows
10.12.2023 Member of the Month
Member of the Month
"Shanna"
For Time
24-18-12-6
cals row
power cleans 115/75 95/65 75/55
12-9-6-3
kipping pull ups
10.02.2023
WOD
"Must Have"
14:00 AMRAP
15/12 cal row
5 power clean & jerks 185/125
15 pull ups
30 DUs
09.06.2023
WOD
"Leaps and Bounds"
16:00 EMOM
min 1- 100m run
min 2- 8 power snatches 95/65 75/55 45/35
min 3- 4/2 BMU or 8 ring rows
min 4- rest
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
06.09.2023
WOD
"3 Minute Drill"
15:00 EMOM
min1- box jumps x 10 reps 24/20"
min 2- ring rows x 12 reps
min 3- squat snatch x 2 @75-80%
06.08.2023
WOD
"On The Run"
4 rounds for time
300m run
5 C2B pull ups or pull ups or ring rows
200m run
10 HSPU or push ups or dips
100m run
15 burpees to a target