WOD – 8.4.23

Workout of the Day 
“Grace”
For time:
30 Clean & Jerks (135#/95#)

 

WOD – 8.3.23

Workout of the Day 
“Helen”
3 Rounds for time:
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

WOD – 8.2.23

Workout of the Day
10 Rounds for time:
9 Toes-to-bar
3 Wall Walks

WOD – 8.1.23

Workout of the Day
For time:
50-40-30-20-10 Calorie Row
15-15-15-15-15 Wallballs (20#/14#)

 

WOD – 7.31.23

Workout of the Day 
Back Squat 5-5-5-5-5 reps

then

Deadlift 5-5-5-5-5 reps

WOD – 7.30.23

Workout of the Day
Complete the following every minute on the minute for 24 minutes:
Min 1 – Strict Knees-to-elbows
Min 2 – Handstand Walk
Min 3 – Legless Rope Climbs
Min 4 – Rest

Start the legless rope climbs from a seated position on the floor.

WOD – 7.29.23

Workout of the Day 
For time with a partner:
50 Calorie Row
50 Box Jump Overs (24”/20”)
50 Deadlifts (185#/125#)
50 Wallballs (20#/14#)
50 Ring Dips
50 Wallballs (20#/14#)
50 Deadlifts (185#/125#)
50 Box Jump Overs (24”/20”)
50 Calorie Row

WOD – 7.28.23

Workout of the Day
7 Rounds for max reps:
In 1:30:
4 Shoulder Presses (135#/95#)
4 Front Squats (135#/95#)
4 Thrusters (135#/95#)
Max Burpees Over Bar

Rest 1:30 between rounds.

WOD – 7.27.23

Workout of the Day 
Take 10 minutes to work up to a heavy set of 4 Barbell Front Rack Reverse Lunges per side from a rack.

then

Complete as many rounds as possible in 8 minutes of:
8 Left-arm Single Dumbbell Front Rack Reverse Lunges (50#/35#)
8 Right-arm Single Dumbbell Front Rack Reverse Lunges (50#/35#)
48 Double-unders

WOD – 7.26.23

Workout of the Day 
3 Rounds for time:
Run 800m
100-ft Bear Crawl
30 Russian Swings (70#/53#)