Workout of the Day

Workout of the Day

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Workout of the Day postings


Choose from:

Skill work
Make-up Monday. Tuesday, or Wednesday's WOD
Rowing Club
Mobility
Active recovery


Friday preview:

A.
Back squat
3, 3, 3, 2, 2, 2, 1, 1

B.
Row 700m
then
3 rounds
8 thrusters (75/55)
8 pullups
then
Row 400m
then
20 thrusters
20 pull-ups





A.
3 rds
10 Power Snatches (75/55)
1:00 min Row
1:00 burpees
rest 2:00 min
then
rest 5 min
then
3rds
1:00 Burpee
1:00 min Row
8 OHS (95/65)
rest 2:00min
then
rest 5 min
then
6 rds
10 deck squats
10 DB (25/15) Box Step-Ups (20/15) alt legs



Thursday preview:
Choose from:

Skill work
Make-up Monday. Tuesday, or Wednesday's WOD
Rowing Club
Mobility
Active recovery





A.
In 15 min build to a heavy C&J

B.
EMOM 6 min
10 toe-to-bar

C.
15, 12, 9
Clean (85% BW)
Wall ball (20/14)


Wednesday preview:

Metcon:

3 rds
10 Power Snatches (75/55)
1:00 min Row
1:00 burpees
rest 2:00 min
then
rest 5 min
then
3rds
1:00 Burpee
1:00 min Row
8 OHS (95/65)
rest 2:00min
then
rest 5 min
then
6 rds
10 deck squats
10 DB (25/15) Box Step-Ups (20/15) alt legs





A.
Deadlift 3, 3, 3, 3, 3, 3, 3

B.
EMOM 7 min
12 wall ball (20/14)

C.
3 rds
15 box jumps (24/20)
20 wtd lunge steps alt leg (35/25)
25 double unders


Tuesday preview:

A.
In 15 min build to a heavy C&J

B.
EMOM 6 min
10 toe-to-bar

C.
15, 12, 9
Clean (85% BW)
Wall ball (20/14)





CLOSED


Monday preview:
A.
Deadlift 3, 3, 3, 3, 3, 3, 3

B.
EMOM 7 min
12 wall ball (20/14)

C.
3 rds
15 box jumps (24/20)
20 wtd lunge steps alt leg (35/25)
25 double unders





A.
In teams of 3 w/only 1 partner working at a time:
AMRAP 42 min
Row 1600m
80 wall ball (20/14)
160 double unders
70 burpees
800m ski
60 box jumps (31/27)
160 double unders
50 GHD su



Sunday preview:
CLOSED





Classes at 8:30am & Noon ONLY today!!!

A.

Clean 8 x 1

B.
7 rds
7 toes-to-bar
7 HSPU
7 kb swing (53/35)


Saturday preview:

A.
In teams of 3 w/only 1 partner working at a time:
AMRAP 42 min
Row 1600m
80 wall ball (20/14)
160 double unders
70 burpees
800m ski
60 box jumps (31/27)
160 double unders
50 GHD su





Happy Thanksgiving!

We are closed today. Enjoy the Holiday.  See you Tomorrow!


Friday preview:
Classes at 8:30 & Noon ONLY!

A.
Clean 8 x 1

B.
7 rds
7 toes-to-bar
7 HSPU
7 kb swing (53/35)





***no 6:30pm class today.  All other regularly scheduled classes will run as usual.

A.

Deadlift 5, 3, 2, 1, 3, 7, 7, 7

B.
EMOM 6 min
10 box jumps (24/20)

C.
9, 6, 3
Clean (BW)
CTB pull-ups


Thursday preview:
Happy Thanksgiving!
CLOSED





A.
In 15 minutes build to a heavy 2 rep back squat

B.
5 rds
5 power snatch (95/65)
25 double unders

C.
Optional cashout:
30 GHD su


Wednesday preview:

A.
Deadlift 5, 3, 2, 1, 3, 7, 7, 7

B.
EMOM 6 min
10 box jumps (24/20)

C.
9, 6, 3
Clean (BW)
CTB pull-ups





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