WOD

Refer A Friend

Invite A Friend To Check Us Out!
21
Oct

Friday 10/22

Workout:

For Time:

Partner Workout (Teams of 2)

100 Calorie Bike

100 Wall Balls (14/20#)

100 Double-DB Bent-Over Rows (20/35#’s)

100 Med Ball Toss Sit-Ups

100 Burpees

Partition reps as desired, only one partner working at a time

19
Oct

Wednesday 10/20

Strength:

12 minutes to complete 3 rounds of:

10 Empty Barbell Z-Press
10 Empty Barbell Bicep Curls
10 Strict Hanging Knee Raises / Laying Leg Raises

Workout:

5 Rounds for time:

10 Power Snatches (55/75#)

10 Box Jump-Overs (20/24″)

250/350m Row

18
Oct

Tuesday 10/19

Strength:

E4MOM for 4 rounds of:

9 SLOW Banded Pull-Aparts

6 Single DB/KB Single-Leg Romanian Deadlifts per side

3 Wall Climbs

Workout:

AMRAP 14 “Strict Cindy”

5 Strict Pull-Ups/Ring Rows

10 Hand-Release Push-Ups

15 Air Squats

17
Oct

Monday 10/18

Strength:

12 minutes to complete 4 rounds of:

100ft Double DB/KB Farmer’s Carry

Pistol Squat Practice in between carries.

Workout:

AMRAP 20

400m Run

10 Single-DB Hang Clean + Jerk per arm, not alternating (35/50#)

15 Sit-Ups

20 Lateral Hops over DB

14
Oct

Friday 10/15

Workout:

Barraza

Complete as many rounds as possible in 18 minutes of:

Run 200 meters

275 pound Deadlift, 9 reps

6 Burpee Bar Muscle-Ups

U.S. Army Staff Sgt. Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi, Iraq, when he came under small-arms fire by enemy forces during combat operations. He is survived by his parents, Francisco and Nina; his siblings, Amanda, Rachel, Jamie and Frankie; and his fiancee, Maghan K. Harrington and her daughter, Kayla. First posted March 17, 2013

13
Oct

Thursday 10/14

Skill Work:

Double-Under Practice

Workout:

6 Rounds for Cals/Reps:

:45 Max Cal Row + :15 Rest/Rotate

:45 Alternating Dumbbell Snatches (35/50#) + :15 Rest/Rotate

Rest additional 1:00 between rounds

1 2 3 60