Category Archives: Workout of the Day

Wednesday January 3, 2018

by Kristen January 3, 2018

Wod 1 10 rounds 30 sec Max effort sit ups 30 sec Max effort ring dips Rest 1 min between rounds Keep track of total reps Wod 2 For Time: 1000m Row 100 double unders/300 Singles 1000m row or 800m Run

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Tuesday January 2, 2017

by Kristen January 2, 2018

Strength Conditioning: 16min EOMOM Min 1: 3-5 back squats at 75% Min 2: 6-8 Burpees Wod: 5 rounds 3 muscle ups/5 pull ups 7 box jumps 9 ground to overhead

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Friday December 29, 2017

by Kristen December 29, 2017

Strength: 9 min EMOM 3 deadlifts at 75% Wod: 6 rounds 500m Row 3 min rest between rounds

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Thursday December 28, 2017

by Kristen December 28, 2017

Wod 1: 12 min Amrap 7 ground to overhead 135/95 7 toes to bar Wod 2: 15 front squats 155/105 30 push ups 12 front squats 25 push ups 9 front squat 20 push ups

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Wednesday December 27, 2017

by Kristen December 27, 2017

Strength: 9 min AMREP Back squats at 75% Wod: 50/35 calorie row buy in 4 rounds 15 Handstand Push Ups 15 Goblet Squats 50/35 calorie row buy out

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Friday December 22, 2017

by Kristen December 22, 2017

Pull up skill work: Kipping Weighted strict Banded strict Wod: Tabata 4 rounds each then move on to the next 1 min rest between movements. Goblet Squats Box Jumps kB swings Handstand push ups

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Thursday December 21, 2017

by Kristen December 21, 2017

Strength: 20 mins to work to a heavy Triple hang clean Wod: 50 Thrusters 95/65 Every time you drop 400m run

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Wednesday December 20, 2017

by Kristen December 20, 2017

Strength: 7 min AmREP Push press 135/95 Wod: 40 ground to overhead 75/55 30 burpees 20 toes to bar

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Tuesday December 19, 2017

by Kristen December 19, 2017

Strength: 7 min AMREP Deadlift @75% Wod: 4 rounds 15 pull ups 15 box jumps 15 kB swings

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Monday December 18, 2017

by Kristen December 18, 2017

Strength: 7min AmREP Back Squat at 75% As many reps as possible with good form Wod: 11 Min Amrap 5 Shoulder to overhead 95/65 40 Double unders/80 singles

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