W.O.D. (Workout of the Day)

  • W.O.D. for Friday 19 July
    """Down the Stairs""
    60 Wallballs 20/14
    5 HSPU
    50/35 Cal bike
    5 HSPU
    40 Step ups 1x50/35
    5 HSPU
    30 KB Sumo DL 70/53
    5 HSPU
    20 Power clean 185/125
    5 HSPU

    HSPU are strict :)

    View All WODs

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Wods 7/15/19-7/19/19

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Monday “Mass Destruction” 5 min AMRAP 3rds 7 Deadlift 185/125 7 Burpees Facing bar Max cal Row 3 min rest 5 min AMRAP 5 Deadlift 225/155 9 Burpees Laterally over Bar Max cal row 3 min rest 5 min AMRAP 3 Deadlift 275/185 11 Burpees max cal row We will be working more on our… Read more »

WODs 7/8/19-7/12/19

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This week, we test our 1rm Back squat Monday, 1rm Power clean Wednesday.  We end the week with a fun chipper and then mean EMOTM with a twist.  Kim and I are in San Fran until Thursday.  See yall then. Monday Back squat 1rm “Big 4-0” 3rds Row 500m 40 Abmat situps Bike .6 40… Read more »

7/1/19-7/5/19

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Next Monday we test our 1rm back squat and Wednesday our 1rm power clean.  4th of July is 8am only.  Have fun! Monday Back squat 5×5 add 5lbs from last week 10 min AMRAP 20 Wall balls 20/14 35 DU This is our last week of 5×5 backs squats.  1rm next Monday!  You can only… Read more »

WODs 6/24/19-6/28/19

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Week 2 of our 5×5 squats.  We incorporate some heavy deadlifts at the end of the week and have higher skill movements with lower reps sprinkled in throughout the week.  Stand by for a CFC outing to concert in the park! Monday “Rush Hour” 5min AMRAP 400m run max rds of 7 Power cleans 155/105… Read more »