Workout Of The Day

  • ‘Partner Pandemonium’



    Saturday, June 24, 2017

    ‘Partner Pandemonium’

    100 Wall Balls (20/14)

    80 Flips (45/35)

    60 Deadlifts (135/95)

    40 C2B Pullups

    50 Cal Row

    70 Air Squats

    90 Situps

    110 Double Unders

    Run 600m

  • ‘Need More Time’


    Friday, June 23, 2017

    ‘Need More Time’

    17 Min AMRAP

    Buy In: 800m Run

    10 Deadlifts (225/165)

    10 Ring Dips

    30 Mountain Climbers

    Run 50m

  • ‘How Long Is This Darn Revolution?!?!’


    Thursday, June 22, 2017

    ‘How Long Is This Darn Revolution?!?!’

    SWOD: 3RM Hang Squat Clean

    12 Min AMRAP

    Run 100m

    12 Hang Squat Cleans (115/75)

    14 Hand Release Push Ups

    16 Air Squats

    25 Feet Walking Lunges

  • ‘No Failure’


    Wednesday, June 21, 2017

    ‘No Failure’

    SWOD: 3RM Front Squat

    15 Min AMRAP

    9 Shoulder To Overhead (135/95)

    9 Front Squats

    9 Strict Pull Ups

    9 Kettlebell to Thigh (53/35)

  • ‘NO Dip’



    Tuesday, June 20, 2017

    ‘NO Dip’

    SWOD: Strict Press

    14 Min AMRAP – Buy In: ??

    9 Power Cleans (95/65)

    9 Strict Press

    18 Flips (42/35)

    18 Plate Squats

  • ‘Can You Count Pass Two’



    Monday, June 19, 2017

    Can You Count Pass Two’

    Skill: Wall Ball Cluster

    Row 250m

    10 Wall Balls Cluster (20/14)

    10 Burpee Box Jumps (24/20)

    10 Push Ups

    10 Deadlifts (185/135)

  • ‘Chip Away’


    Saturday, June 17, 2017

    ‘Chip Away’

    40 Wall Balls

    40 Hang Cleans (95/65)

    40 Double Unders

    40 Ring Rows

    40 Lunge Jumps

    400m Row

    40 Push Press

    40 Front Rack Lunges

    40 Double Unders

    400m Run

  • ‘Rebels’



    Friday, June 16, 2017

    ‘Rebels’

    17 Min AMRAP

    Buy In: 62 Situps

    5 Deadlifts

    10 Power Cleans (165/105)

    15 Kettlebell Swings (70/53)

    20 Goblet Squats 

    40 Double Unders


  • ‘The Revolution Wages On!’



    ‘The Revolution Wages On!’

    SWOD: Back Squat

    3 Rounds for Time:

    10 Back Squats (135/95)

    8 Squat Cleans

    6 Knee To Elbow + Toe to Bar + Pull Up

    4 Shoulder to Overhead

    Run 100m

  • ‘Strictly for Jerks’



    Wednesday, June 14, 2017

    ‘Strictly for Jerks’

    SWOD: Push Jerk

    15 Min AMRAP

    9 Push Jerks (135/95)

    15 Air Squat Jumps Over the Bar

    9 Front Rack Reverse Lunges

     15 Strict Pull Ups

  • ‘Off The Rack’


    Tuesday, June 13, 2017

    ‘Off The Rack’

    SWOD: Clean and Front Squat

    14 Min AMRAP – Buy In:

    7 Power Cleans (135/95)

    7 Front Squats

    7 Toes to Bar

    7 Burpees

  • ‘Summer Prelude’



    Monday, June 12, 2017

    ‘Summer Prelude’

    Skill: Push Press/Knee To Elbow

    AMRAP Time or Chipper: Don’t Ask

    Buy In: Run 200m + 66 Double Unders

    Row 300m

    40 Push Ups

    30 Push Press (115/75)

    20 Back Squats

    10 Bar Push Ups

    20 Wall Balls (20/14)

    30 Knees To Elbow

    40 Deadlifts

    Immediate Cash Out: 200m Run + 66 Double Unders

  • Hero WOD “DT”


    In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.


    Saturday, June 10, 2017

    Hero WOD “DT”

    5 Rounds for Time:

    (155/105)

    12 Deadlifts

    9 Hang Power Cleans

    6 Push Jerks

  • ‘Freedom Friday’



    Friday, June 9, 2017

    ‘Freedom Friday’

    15 Min AMRAP

    15 Thrusters (75/55)

    15 Plate Squats (45/35)

    15 Plate Overhead Lunges

    15 Pushups

RSS Feed