WOD

THIS WEEK’S WORKOUTS!

This page is updated weekly, so make sure to check back in to checkout the daily workouts.

  • Strength
    Back squat week 3
    5@40%
    5@50%
    3@60%
    5@70%
    3@75%
    1+@85% - Rule of 6

    Metcon
    EMOM 8 (alternating)
    50 Double-under
    :40 Hollow hold

  • Strength
    Bench Press week week 3
    5@40%
    5@50%
    3@60%
    5@70%
    3@75%
    1+@85% - Rule of 6

    Metcon
    3 RFT
    200m Run
    20 Abmat sit-up
    20 Russian twist 25/15lb

  • Metcon
    For time:
    40 pull-ups
    40 burpees
    20 power snatches 115/75lbs
    Rest 3 minutes
    30 pull-ups
    30 burpees
    15 power snatches 115/75lbs
    Rest 2 minutes
    20 pull-ups
    20 burpees
    10 power snatches 115/75lbs

  • Strength
    Deadlift week week 3
    5@40%
    5@50%
    3@60%
    5@70%
    3@75%
    1+@85% - Rule of 6

    Metcon
    AMREP 8
    10, 20, 30 etc Air squat
    20 V-up

  • Metcon - Partner WOD
    AMRAP 18
    5 Rope climb 15'
    50 Calorie Row
    50 Push-up



  • "Morrison"
    50-40-30-20-10
    Wall Ball 20/14 lbs 10/9'
    Box Jump 24/20"
    Kettlebell Swing 53/35lb

    U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.