Workout of the Day

Sun 31

Sunday July 31, 2016

Lift DL 10 x 3 OTM WOD Run: 400 Ball Slam: 25 Pull-Up: 15 4 Rounds for time  Accessory T2B: 100 HSPU: 50 For time

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Sat 30

Saturday July 30, 2016

 “” WOD CL: OTM 20 Minutes (Work up to PR) Lift P 1 x 20 RM Accessory Swing: 10 OTM 10 Minutes (#124/#88)

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Fri 29

Friday July 29, 2016

 “” WOD Burpee: 5 Sprint: 100M OTM 15 Minutes Lift BSQ 10 x 2 OTM Accessory Wall Ball: 10 (#30/#20) T2B: 5 OTM 10 Minutes

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Thu 28

Thursday July 28, 2016

 “” WOD Thunder Pull-up: 5 Push Press: 10 (#95/#65) Thruster: 15 AMRAP: 20 Minutes Lift RDL 5 x 5 E3M Accessory Rope Climb: 2 OTM 10 Minutes

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Wed 27

Wednesday July 27, 2016

 “We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have.” –…

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Tue 26

Tuesday July 26, 2016

 “We are practicing not weightlifting but commitment. Commitment spawns success.” – Greg Glassman WOD Double Under: 100 Ball Slam: 15 (#30/#20) Swing: 15 (24kg/16kg) AMRAP: 15 Minutes Lift…

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Mon 25

Monday July 25, 2016

 “Forever is composed of nows.” – Emily Dickinson WOD Power Clean (#185/#120) Burpee 21, 15, 9 for time Lift SDL Sets/Reps 5 x 12 E3M Accessory Hand Walk…

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Sun 24

Sunday July 24, 2016

 “Yesterday is gone. Tomorrow has not yet come. We have only today. Let us begin.” – Mother Teresa WOD MU: 3 SN: 6 (#135/#95) Ring Push- up: 9…

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Sat 23

Saturday July 23, 2016

 “Happiness, not in another place but this place.. not for another hour, but this hour.” – Walt Whitman WOD SN: 10 (#115/#75) HSPU: 10 3 Rounds for time…

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Fri 22

Friday July 22, 2016

 “It does not matter how slowly you go as long as you do not stop.” – Confucius WOD Coe TH: 10 (#95/#65) Ring Push-ups: 10 10 Rounds for…

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Thu 21

Thursday July 21, 2016

 “It’s never to late to become what you might have been.” – George Eliot WOD Run: 800M Swing 100 (24kg/16kg) Wall Ball: 100 (#20/#14) For time Lift P 10…

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Wed 20

Wednesday July 20, 2016

 “To be successful, you must dedicate yourself 100% to your training, diet and mental approach.” – Arnold Schwarzenegger WOD FSQ: 12 (#155/#105) T2B: 10 3 Rounds for time…

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Tue 19

Tuesday July 19, 2016

 “If you fell down yesterday, stand up today.” – H. G. Wells WOD Push Press: 10 (#115/#75) Front Rack Lunge w/Bar 40’ OHS: 10 Front Rack Lunge w/Bar…

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Mon 18

Monday July 18, 2016

 “Be impressed by intensity, not volume.” – Greg Glassman WOD Thruster: 15 (DB #35/#25) C2B: 12 DL: 9 (#275/#185) 4 Rounds for time Lift BP 5 x 3 E3M…

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Sun 17

Sunday July 17, 2016

 “There is only one thing that makes a dream impossible to achieve: the fear of failure.” – Paul Coelho WOD Run: 400 Ball Slam: 50 (#30/#20) Wall Ball:…

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Sat 16

Saturday July 16, 2016

“Every strike brings me closer to the next home run.” – Babe Ruth Lift OHS – Spend 10 Minutes establishing 2 RM Rest 3:00 Then Max Reps OHS…

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Fri 15

Friday July 15, 2016

“We are still masters of our fate. We are still captains of our souls.” – Winston Churchill Lift TH – Spend 10 Minutes establishing 2 RM (Regional Standard…

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Thu 14

Thursday July 14, 2016

“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson WOD Run: 400 PSN: 15 (#115/#75) Box Jump: 15 (24”/20”) 5 Rounds for time

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Wed 13

Wednesday July 13, 2016

“Each day we must strive for constant and never ending improvement.” – Anthony Robbins Lift FSQ – Spend 10 Minutes establishing 2 RM Rest 3:00 Then Max Reps…

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Tue 12

Tuesday July 12, 2016

Lift Deadlift – Spend 10 Minutes establishing 2 RM Rest 3:00 Then Max Reps DL in 2:00 (#275/#185) WOD Run: 400 Hang Clean: 30 (#115/#75) 3 Rounds for…

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Mon 11

Monday July 11, 2016

“Life is trying things to see if they work.” – Ray Bradbury Lift Back Squat – Spend 10 Minutes establishing 2 RM Rest 3:00 Then Max Reps BSQ in…

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Sun 10

Sunday July 10, 2016

“Whatever you want in life, other people are going to want it too. Believe in yourself enough to accept the idea that you have equal right to it.”…

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Sat 9

Saturday July 9, 2016

“Why has government been instituted at all? Because the passions of man will not conform to the dictates of reason and justice without constraint.” – Alexander Hamilton WOD…

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Fri 8

Friday July 8, 2016

“If you’re offered a seat on a rocket ship, don’t ask what seat. Just get on” – Sheryl Sandberg WOD Kelly 5 rounds for time of: Run 400…

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Thu 7

Thursday July 7, 2016

“The person interested in success has to learn to view failure as a healthy, inevitable part of the process of getting to the top.” – Joyce Brothers WOD…

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Wed 6

Wednesday July 6, 2016

“Dream big and dare to fail.” – Norman Vaughan WOD The Five Frans Lift SDL 10 x 3 OTM Accessory Rope Climb: 2 OTM 10

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Tue 5

Tuesday July 5th, 2016

WOD Ball Slam: 15 (#30/#20) Push Press: 15 (#115/#75) DB SN: 1/1 x 5 (10 Reps #70/#50) AMRAP: 3:00 Rest 1:00 5 Rounds Lift FSQ 10 x 2 OTM…

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Mon 4

Monday July 4th, 2016

WOD Kb Snatch 1/1 x 5: 10 (#24/#16 Kg) Pull-up: 10 Ring Dip: 10 Kb Goblet Squat: 10 (#24/#16 Kg) AMRAP: 10 minutes Lift DL 5 x 5 E3M…

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Sun 3

Sunday July 3, 2016

WOD SN: 3 (#135/#95) HSPU: 6 Air Squat: 9 AMRAP: 12 Minutes Lift (GS) P 5 x 10 E3M Accessory Wall walk + Shoulder Touch: 10 10 Reps –…

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Sat 2

Saturday July 2, 2016

WOD Row: 500 Run: 400 Bupree: 30 KB FSQ: 20 (32kg/24kg) MU: 10 For time Lift BSQ 5 x 3 E3M Accessory T2B w/Ankle Weights :20/:10 x 8

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Fri 1

Friday July 1, 2016

WOD PSN: 3 (#135/#95) Push-up: 6 Wall Ball: 9 (#20/#14) AMRAP: 3:00 Rest 1:00 5 Rounds Lift RDL 5 x 12 E3M Accessory Double Swing: 10 OTM 10…

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