Workout of the Day

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Workout of the Day

Thursday’s WOD

I know that everyone loved the Turkish Getup surprise on Wednesday so don’t be surprised in the future if you get other surprises. No surprises today. WOD: Power Snatch 3-3-3-3-3  with max effort T2B between sets. Then 3 Rounds for time of: 15 Hang Power Snatch 95/65, 400m run

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Wednesday’s WOD

I thought Tuesday went well but what did you guys think about the whole no clock thing? Let me know. Now we will go for “Wodtastic Wednesday”. WOD: AMRAP in 15 min. of 4 Pushups, 6 Box Jumps, 8 KB Swings. (We will be doing some skills practice before the WOD)

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Tuesday’s WOD

“Timeless Tuesday”– We are going to institute a WOD with no clock. This will allow you to accomplish a set task without the pressure of the clock. Your form should always be excellent!
WOD: 1000m row, 3 Rounds of 20 Pullups, 20 V-ups, 20 Burpees and then end with another 1000m row. Yeah!!!

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Monday’s WOD

It’s Monday!! Time to start another incredible week, right? We are going to be alternating front and back squat in the weeks ahead and then max them again to check on progress. That is always fun! Today is a front squat variation. WOD: Squat Cleans 3-3-3-3-3 with   max effort HSPU between sets. And then “Grace” with squat cleans. 30 reps of ground to overhead.

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Friday’s WOD

I decided against celebrating the 400th “like” with a WOD, I was concerned about mutiny. Instead, Stuart deadlifted 495lb. for a pair to celerate. Now we deadlift. WOD: 3 Rounds of 200m row sprints and then EMOM (every min. on the min.) for 12 min. of: 5 Deadlifts 275/185, 5 Burpeesgcapril-9bw                                                                                                                                                                                                                                                                                                                          

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Thursday’s WOD

Sorry I missed you guys on Wednesday due to being under the weather. Hope to be feeling better, please Lord. Thursday’s WOD: 21-18-15-12-9-6-3  of Thrusters and Situps, with a bonus hill sprint  after each round. ( I saw several people mention thrusters on the feedback, sooo…)

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Wednesday’s WOD

I want to see some “chatter” so here is a topic. I want to know your favorite exercises, so we can do more of them of course or something you want to see more of. Today we will get some strength practice on our pullups. WOD: 5 Rounds for time of: 10 Strict pullups and 20 Box jumps.  PS– It is great to have some new faces come in. It is a joy to have Kennedy, Haley, Danniele, Jennifer, Jay, Michael, Ben, Mallory and Bhumi wod with us.

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Tuesday’s WOD

Two things to celebrate today! Miguel graduated his firefighter school on Friday and was the top of the class and also got the “Top Dog” award which is like super stud award! Congratulations!! The second thing is Nisha’s birthday!! It was actually Monday but I was slack and didn’t get it up. Happy Birthday!! Now for the bad news…
Tuesday’s WOD: AMRAP in 23 min. of: 14 Pushups, 14 KB Swings and 14 Burpees. ( Nisha is 23 and Miguel’s school was 14 weeks)

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Monday’s WOD

I hope that all of you had a wonderful Easter and were reminded of just how much our Heavenly Father loves us. We are going to start off the week with a gorgeous day so let’s enjoy. WOD: Back Squat 1-1-1-1-1 then…  3 Rounds for time of: 15 Back squats 115/85, 400m run

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Saturday’s WOD

Saturday is here and we will have a normal Saturday schedule. Come for a regular WOD at 9:00 and/or 10:00 for a team WOD. If I do not see you then I pray you guys have a blessed weekend!
1 Peter 1:3

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