W.O.D.

  • Today's WOD - 10/01

    Part I - EMOM for 8 minutes: Row 100m

    Rest 2 min

    Part II - For time:

    Row 25 Calories - 50 Double Unders

    Row 20 Calories - 40 Double Unders

    Row 15 Calories - 30 Double Unders

    Row 10 Calories - 20 Double Unders

    Row 5 Calories - 10 Double Unders

     


  • Today's WOD - 09/30

    AMRAP in 20 minutes of:

    • 1 Round of Cindy (5 Pullups, 10 Push ups, 15 Air Squats) - 1 Deadlift 275#/185#
    • 1 Round of Cindy - 2 Deadlfts
    • 1 Round of Cindy - 3 Deadlifts....etc.

    After each round of Cindy, Deadlift goes up by 1

    Core - 2x10 Reverse Hypers

  • Today's WOD - 09/29

    4 rounds for time:

    • 400m run
    • 15 Hang Power Clean and Jerk 95#/65#

    Core - 30 T2B in as few sets as possible


  • Today's WOD - 09/27

    Skill - Muscle Ups (10-12 min)

    WOD - "NATE"

    AMRAP in 20 minutes of:

    • 2 Muscle Ups
    • 4 HSPU
    • 8 KB swings 72#/53#

    In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.


  • Today's WOD - 09/26

    3 rounds for time:

    • 25 Box Jumps 24"/20"
    • 50 Wall Balls 20#/14#

    **18 min Cap**

    Core - 2 x10 Reverse Hypers


  • Today's WOD - 09/25

    For time:

    • 25 Burpee Buy In
    • 30 Hang Power Snatches 75/55# - 10 Over Head Squats 75#/55#
    • 20 Hang Power Snatches - 20 Over Head Squats
    • 10 Hang Power Snatches - 30 Over Head Squats
    • 25 Burpee Cash Out

    Core - 50 SLOW Abmat Sit ups


  • Today's WOD - 09/24

    Skill - Pistols

    WOD - For time:

    • 800m Run
    • 50 Alternating Pistols
    • 75 Pullups
    • 1K Row

  • Today's WOD - 09/23

    Lift - 50 Deadlifts in as few as sets as possible 225/155#

    Metcon - AMRAP in 12 minutes of:

    • 8 DM Push Presses right arm 45/25#
    • 8 DB Push Presses left arm 45/25#
    • 32 double unders

     

  • Today's WOD - 09/22

    For time:

    • 400m run - 21 Front Squats 95/65# - 21 Lateral Burpees
    • 400m run - 15 Front Squats - 15 Lateral Burpees
    • 400m run - 9 Front Squats - 9 Lateral Burpees

  • Today's WOD - 09/20

    2 Person Team WOD - Only 1 person working at a time 

    20 min AMRAP of:

    • 10 Deadlifts 275/185
    • 20 T2B
    • 30 Power Cleans 185/135
    • 40 Push Ups
    • 50 Air Squats

  • Today's WOD - 09/19

    Part I - EMOM for 8 minutes do 6 strict pull ups

    Part II - 3 rounds for time:

    • 400m Run
    • 21 Push Press 95/65#

    Core - 3 x 15 hip extensions

  • Today's WOD - 09/18

    Skill - Ring Dips

    WOD - "HEAVY ELIZABETH"

    21-15-9 rep rounds for time:

    • Squat Cleans 155/105
    • Ring Dips


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