Category Archives: Workout of the Day

Monday 4.7.14

IMG_9415

Strength

Pause Back Squat 5-5-5

5x: 2 BTN Press + 1 Snatch Balance

WOD

For time:

10 Double Unders
60 Wall Ball 20/14
20 Double Unders
40 Wall Ball
30 Double Unders
20 Wall Ball
40 Double Unders

Saturday 4.5.14

IMG_8743

Strength

Find 1RM OHS

WOD

5RFT
3 Power Snatches 95/65
6 OHS
Run 200m

Friday 4.4.14

IMG_8737

Strength

Find 1RM Front Squat

WOD

For time:
Run 1 mile

Thursday 4.3.14

IMG_8668

A. Max effort 1 minute row for cal

B. EMOTM for 7 min… 3 Deadlifts

C. Max effort 1 minute slam balls

D. Cash Out Surprise

Wednesday 4.2.14

Mayra Set Up

Strength/Skill

5 Sets of 3: Clean DL+High Pull
Hang Clean 5×2

WOD

For time:
21 Clusters
15 OH Lunges
9 Ropes Ascents

Tuesday 4.1.14

Jennie Pull Up

Strength/Skill

5 Sets of:
2 Push Press + 1 Split Jerk

WOD

7RFT
7 Hang Cleans 135/95
7 Burpee Box Jumps

 

Monday 3.31.14

Kristen WB

Strength

Back Squat 5-3-1+

WOD

5RFT
60ft OH Walking Lunge 45/25
400m Run

Friday 3.28.14 & Saturday 3.29.14

Friday 3.28.14

Strength/Skill

5 sets of:
2 snatch grip hang high pulls + 1 hang snatch

WOD

20min AMRAP
12 Med Ball Cleans
200m Farmer’s Carry
20 Wall Ball
200m Sprint

 

Saturday 3.29.14

Open Workout 14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65
Burpees

Thursday 3.27.14

IMG_8572

Strength

Deadlift 3-3-3+

RDL 5×8

WOD

3-5RNFT
Broad Jump, 60 feet
15-20 KB Swings
10-30 Twisted V-Ups
10-20 Alternating Pistols

Wednesday 3.26.14

IMG_8514

Strength/Skill

5 Sets of: 1 Split Jerk + 3 Press
5 Sets of: 2 High Pulls + 1 Clean

WOD

Open Workout 12.1
AMRAP in 7 min….
BURPEES!