WOD2021-07-12T15:11:19+00:00

Workout of the Day

Monday 22.6.20 WOD

Power Snatch
Every 2:00 For 5 Sets
5 Touch and Go Power Snatches
Building to a heavy 5 for the day

For Time
75/60 Calorie Bike
75 OHS 75/55

June 19th, 2022|Categories: WOD|

Sunday 22.6.19 WOD

Leroy
19 Minute AMRAP
2020m Row
AMRAP with remaining time
6 Shuttle Runs (25ft Down and Back)
2 Deadlifts 315/215

June 19th, 2022|Categories: WOD|

Saturday 22.6.18 WOD

Gym is Closed!

Get outside – have a great weekend!

June 18th, 2022|Categories: WOD|

Friday 22.6.17 WOD

Upper Body Strength
Seated DB Shoulder Press
4 Sets of 10 Reps
Paired With
Alternating DB Curl
4 Sets of 10 Reps (each arm)

For Time
30 C2B
30 Bar Facing Burpees
30 Dips
30 Bar Facing Burpees

June 17th, 2022|Categories: WOD|

Thursday 22.6.16 WOD

Partner WOD
35 Minute AMRAP
35 Cal Ski Erg
70 Sit Ups
105 Double Unders
140 Cal Row

June 16th, 2022|Categories: WOD|

Wednesday 22.6.15 WOD

Lower Body Strength
Back Rack Box Step Up
4 Sets of 6 Reps (each leg)
Paired With
KB Goblet Good Morning
4 Sets of 12 Reps

8 Minute AMRAP
4 Clean and Jerks @135/95
8 Box Jump Overs 24/20
16 Wall Balls 20/14

June 14th, 2022|Categories: WOD|

Tuesday 22.6.14 WOD

“””Blow Torch“”””
Working Intervals
Every 6 Minutes For 5 Sets
100m Run
15 TTB
25/20 Cal Bike

*score slowest round

June 14th, 2022|Categories: WOD|

Monday 22.6.13 WOD

Power Snatch
Every :30 For 20 Sets
1 Power Snatch @5-10lbs heavier than last week

3 RFT
10 OHS 115/75
400m Run

June 12th, 2022|Categories: WOD|

Sunday 22.6.12 WOD

Functional Sunday
24 Minute EMOM
14/10 Cal Row
10 Burpees
12/9 Cal Bike
:45 Second Plank

June 12th, 2022|Categories: WOD|

Saturday 22.6.11 WOD

Minnesota Mash Up
For Time
10 Wallballs (20, 14lb)
50 Sit-ups
20 Wallballs
40 DB Single-arm OH Squat (50, 35lb)
30 Wallballs
15/10 Ring Muscle-ups
40 Wallballs
200 Double-unders
50 Wallballs
10 DB Clean & Jerks (50, 35lb)
Time Cap: 25 Minutes

June 11th, 2022|Categories: WOD|
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