Daily Workout

Daily Workout

WOD for Feb. 20th

The harder the conflict, the more glorious the triumph. – Thomas Paine E3MOM x 27 minutes :90 work – :90 rest Station 1: Assault bike – FB:20/15 Rx: 15/10 Max reps: Slam balls Rx:30/20 Station 2: Run – FB:200m Rx:100m Max reps: FB: GHDSU Rx: sit ups Station 3: Row[…]

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WOD for Feb. 19th

Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy. – Norman Vincent Peale Front Squat Week 2 of 8 E3MOM x 15 minutes 5 @ 70% +10# WOD: For time 21-15-9 Bar facing burpees Deadlifts[…]

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WOD for Feb. 18th

100m run 12 Power clean & jerks FB:165/115 Rx:135/95 S1:115/80 S2:95/65 36 pull ups S1:BKPU S2:JPU 200m run 9 Power Clean & Jerks 27 Pull ups 300m run 6 Power clean & jerks 18 pull ups 400m run 3 Power clean & jerks 9 pull ups Cash out: 1000/800m –[…]

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WOD for Feb. 16th

Teams of two One teammate works at a time. In Devil Presses teammates must switch every 5 reps All other movements teammates must switch after 10 reps/cals AMRAP 30 150 Devil presses Rx:20/10 100 Ring Rows 100 Goblet squats Rx:53/35 100 HRPU 100 FR Alt. DB lunge steps Rx:50/35 S:35/20[…]

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WOD for Feb. 15th

Set your goals high, and don’t stop until you get there. – Bo Jackson Deadlifts week 3 of 8 E3MOM x 15 minutes 5 @ 70% +10# WOD: AMRAP 10 5 Box jumps 24/20 5 Thrusters Rx:95/65 S:75/55 EMOM 3 burpees over the bar After burpees pick up where you[…]

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WOD for Feb. 14th – Happy Valentines Day!

“Cupid Mash” AMRAP 5 12 Alt. DB power snatch Rx:50/35 2 rope climbs S: 8 Ring rows Rest 3 minutes AMRAP 5 10/7 calories, Assault 5 Tire flips Rest 3 minutes Against 5 minute clock 1000/800m row S:800/600m Max reps: Hang power clean Rx: 95/65 S:75/55 Rest 3 minutes AMRAP[…]

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WOD for Feb. 12th

Quality is not an act, it is a habit. – Aristotle Cleans E2MOM x 12 minutes Clean deadlift to knees: pause continue to power position: pause Hang clean + full clean *build to a technical limit WOD: 5 Rounds Every minute :30 work/:30 rest 4 squat cleans Build to a[…]

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WOD for Feb. 11th

Due to no classes on 2/11 we will have the posted workout from yesterday. If you made it in to open gym and did the workout we will alter the movements for you. 6:00 & 7:00AM classes canceled for tomorrow. Deserve your dream. – Octavio Paz Bench press: Week 3[…]

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WOD for FEB. 8th

Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice. – Wayne Dyer WOD: Buy In: 1000/800m row 10 Rounds 5 Burpees over the bar 10 Deadlifts Rx:115/75 S:95/65 5 Push Press -into- 5 Rounds 10 Power cleans Rx:135/95 S1:115/75 S2:95/65 200m run Cash Out: 60/45[…]

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