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Category Archive for: Workout of the Day


We are working on a fun ladder!! These will be full range of motion snatches; they have a squat in them! For Time: 50 DU’s 5 Snatches (115/75) 50 DU’s 4 Snatches (125/85) 50 DU’s 3 Snatches (135/95) 50 DU’s 2 Snatches (145/105)


To finish this week off we are throwing in some Hand Stand Walking! If you have been curious about trying them out make it on it to give them a shot! If you can’t or don’t want to give them a shot you will be doing bear crawls!! For Time: 200ft. HSW 50 Bar Dips…

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We are working our consitency with this EMOM! It is a short burst of everything! 20 Min. EMOM: 1: 20 HR. Push-Ups 2: 50 DU’s 3: 30 Jumping Luges 4: 12 T2B 5: 100m Run


First that of August and it is time to get in some of the last bit of Summer in. Today we are chipping away at this spicy WOD! Be in the look out for our newsletter!! It is coming out this week! 27-21-15-9-3: Ring Push-Ups DB. Snatches (45/25) Squats


After that tough start we are taking on a cardio blaster with this Tabata! It has been way too long! “Tabata!!!” Max Strict Pull-Ups -1 Min. Rest- Max Cal. Row -1 Min. Rest- DB. Russian Twists (40/20)


We are tackling a tough one today. The cleans are the full range of motion kind. YOU WILL BE SQUATTING !!   3 Rounds: 7 Cleans (165/105) 400m Run


This week ends just like we started. This one does have some more spicy stuff. The Rx+ for today would be doing deficit kipping HSPU, if you are feeling up to it give a shot with a 6″ deficit!   3 Rounds: 10 HSPU 15 GHD Sit-Ups 20/15 Cal. Row


Today we are putting in some solid work with a ton of weights!!     For Time: 10 Snatches (135/85) 100m Farmer’s Carry (62/35) 10 Snatches (135/85) 100m Front Rack Farmer’s Carry (62/35)


Time to get over the hump. The no push-up burpees are the ones where we extend our arms fully into a straight arm plank and right back up into a normal burpee!     4 Rounds: 20 No Push-Up Burpees 10 DB. Thruster (40/20) 50 DU’s

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