Quote
Archive | Workouts RSS feed for this section

Friday November 2, 2018

Workout of the Day:
For Time:
Row 500 meters
50 Toes to Bar
40 Box Jumps 24/20
30 Deadlifts 225/155
20 Burpees over Bar
10 Muscle-ups

Read More

Thursday November 1, 2018

Workout of the Day:
On the minute every minute for 6 minutes: Touch and Go Power Snatches x 2 reps.
Then:
5 Rounds for time of:
8 Power Snatches 115/75
12 Weighted Push-ups 35/15

Read More

Wednesday October 31, 2018

Workout of the Day:
Warm Up:
Run 400 Meters
20 Empty Bar Overhead Squats
Then:
On a running clock for 20 minutes,
Run 1 Mile
Then in the remaining time, complete as many rounds as possible of:
8 Overhead Squats (95/65)
8 Chest to Bar Pull-ups
20 Sit-ups

Read More

Tuesday October 30, 2018

Workout of the Day:
50-40-30-20-10 reps for time of:
Burpees
KB Swings 53/35

Read More

Monday October 29, 2018

Workout of the Day:
On the minute every minute for 8 minutes: 1 Power Clean + 1 Front Squat + 1 Push Press.
Then:
For Time:
Row or Run 800 meters
15 Handstand Push-ups
14 Front Squats (135/95)
150 Double-unders
15 Handstand Push-ups
10 Front Squats (155/105)
Run 200 meters
15 Handstand Push-ups
6 Front Squats (185/125)

Read More

Saturday October 27, 2018

Just a reminder that the Challenge re-test will be taking place at 9am! Also, remember to arrive early to get your measurements, weight and body fat taken before the re-test. If you did not participate in the Challenge, please join us for a workout at Open Gym from 7:30am to 9am.
Workout of the Day:

“Challenge WOD”
As Many Rounds As Possible in 14 minutes:
12 Hang Power Cleans 95/65
12 Wall Ball Shots 20/14
8 Pull-ups
8 Box Jump Overs 24/20

 

Read More

Friday October 26, 2018

Workout of the Day:
Bench Press 5-5-5-5-5 @ 65-70% of 1 Rep Max
Then:
For time:
Row 1000 meters
Then:
5 Rounds of:
15 Push-ups
16 Weighted Step-ups
*choose your own load for the weighted step-ups.

Read More

Thursday October 25, 2018

Workout of the Day:
4 Rounds for time:
Run 400 meters
20 Shoulder to Overhead 115/75
15 Toes to Bar

Read More

Wednesday October 24, 2018

Workout of the Day:
On the minute every minute for 8 minutes: 1 Power Snatch + 2 Overhead Squats
Then:
7 Rounds for Time:
5 Power Snatches (135/95)
13 Wall Balls (20/14)

Read More

Tuesday October 23, 2018

Workout of the Day:
5 Rounds for time:
8 Power Cleans (135/95)
40 Double-unders
5 Ring Muscle-ups

Read More