WOD – 9.3.23

Workout of the Day 
50-40-30-20-10 reps for time:
Calorie Row
Sit-ups

 

WOD – 9.2.23

Workout of the Day
“The Chief”
Max rounds in 3 minutes of:
3 Power Cleans (135#/95#)
6 Push-ups
9 Squats

Rest 1 minute.

Repeat for a total of 5 cycles.

WOD – 9.1.23

Workout of the Day 
With a partner for time:
40 Devils Press
Run 800m
80 Burpee Pull-ups
Run 800m
40 Devils Press

Men use two 50# DB’s.
Women use two 35# DB’s.

Only one person works at a time on the devils press and burpee pull-ups. Both runs are done together.

 

WOD – 8.31.23

Workout of the Day
Complete the following every minute on the minute for 10 minutes:
Even: Max Calorie Row
Odd: 25 Double-unders

Rest 5:00

For time:
1 Mile Run

 

 

WOD – 8.30.23

Workout of the Day
Every 2:00 for 30:00:
2 Clean & Jerks

Add load every 10:00.

 

WOD – 8.29.23

Workout of the Day
12 Rounds with a partner for time:
12 Dumbbell Deadlifts
9 Dumbbell Box Step-ups
200m Run

Partners alternate rounds with one person resting while the other works.

Men use two 50# DBs and 24” box.
Women use two 35# DBs and 20” box.

 

WOD – 8.28.23

Workout of the Day
Complete as many reps as possible in 12 minutes of:
9 Pull-ups
3 Front Squats (135#/95#)
9 Pull-ups
6 Front Squats (135#/95#)
9 Pull-ups
9 Front Squats (135#/95#)
Continue the pattern of adding 3 reps to the front squats until time expires.

WOD – 8.27.23

Workout of the Day 
For time:
21-15-9 Deadlifts (225#/155#)
9-7-5 Wall Walks

WOD – 8.26.23

Workout of the Day 
10 Rounds for time:
Run 200m
3 Ring Muscle-ups

WOD – 8.25.23

Workout of the Day
Hang Power Clean:
3-3-3-2-2-2-1-1-1