Workout of the Day

Wednesday, March 11th

Strength: Overhead Squat Holds (standing) 5x15s holds WOD: Every 3 minutes for 5 rounds 20/15 cal row then AMRAP in time remaining10 deadlifts 135/95 6 box jump overs 24/20 60s rest Score is total rounds/reps after all 5 rounds

Tuesday, March 10th

Strength: Front Squat Waves 3/1 3/1 3/1 Front squats waves are performed by doing a set of 3, increasing weight, a set of one. Then the next wave starts higher than the original. Rest ~90s between each set. Example weights… Read more »

Thursday, March 5th

Strength: Strict Press 5×2 @ 85% – 90% WOD: “JT”21-15-9 Reps For TimeHandstand Push-UpsRing DipsPush-Ups In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. “My husband was a warrior… Read more »

Wednesday, March 4th

Strength: EMOM 10 1 Hang Squat Snatch 1 Squat Snatch 3 Overhead Squats Keep a little lighter today; work on comfort catching lower than going really heavy and sacrificing form. Goal is to not reset your feet after the second… Read more »

Monday, March 2nd

Strength: Front Squat Pyramid 5/4/3/2/1/2/3/4/5 Weights should match corresponding reps (ie. 135-145-150-155-160-155-150-145-135) WOD: AMRAP 12 2 KB Snatch 53/35 2 KB Swing 53/35 2 Burpees 4,4,4 6,6,6 8,8,8 ect