WORKOUT OF THE DAY STRENGTH: Bench Press 10rm (Re-TEST 1) WOD (Dragon Whispers) 12min AMRAP  8 P Cleans 8 P Jerks 8 Pull-ups L1-135/95 L2/M-95/65 L3-65/45              Read More

  WORKOUT OF THE DAY STRENGTH: NONE HERO WOD (Whitten) Five rounds for time of: 22 Kettlebell swings, 70/53 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20/14 Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat...Read More

  WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat.Read More

  WORKOUT OF THE DAY STRENGTH: NONE WOD (Phoenix) Partner wod 1) 3 laps tire drag (45/25), each time the tire stops or  teammates  switch pulling the tire, resting teammate  has to take the plate and do 10 thrusters with the plate before they can  make forward progress with the tire. 2) Row 3000m, each...Read More

  WORKOUT OF THE DAY STRENGTH: NONE WOD (Fan) With a partner- Run 400m x 8 alternating, each transition  you have to do 40 air squats before you can run again Row 500m x 8 alternating, each transition you have to do 30 Sit-ups before you can row again 35mins          ...Read More

  WORKOUT OF THE DAY STRENGTH: Bench Press 6.6.6.6. building (shoot for 10% more than your 10rm) WOD (Fuel) 10 rds of- 5 Power Cleans 5 Burpees 10min Cap L1-205/145 L2/M-155/95 L3- 95/55, 3 burpees 14mins          Read More

  WORKOUT OF THE DAY STRENGTH: F Squat 6.6.6.6 building, (shoot for 10% more than your 10rm) WOD (Canon) 200m Run 20 Pull-ups 20 Plyo Lunges -1min min rest between rounds- x 4 rds L1- rx L2/M- 15 banded, alt L3- row, 12 V-row, A squat 16min                Read More

  WORKOUT OF THE DAY STRENGTH: NONE WOD (Filthy 100) Team Wod -Only 1 athlete works at a time 100 Box jump, (24/20) 100 Jumping pull-ups (all) 100 Kettlebell swings, (35/26) Walking Lunge, 100 steps total 100 Knees to elbows 100 Push press, (45/35) 100 Stiff legged deadlifts (45/35) 100 Wall balls (20/14) 100 Burpees...Read More

  WORKOUT OF THE DAY STRENGTH: Tempo DL 5.5.5.5. at 90% of 10rm  (1 Tempo rep= 4 secs down,1 sec up) WOD (Drive) 400m Run 20 P Press 20 TTBs x 3 Rds 20mins L1- 95/ 65, TTB L2/M- 75/55, KTE (or cut back reps to 15-10 for TTB) L3- 300m, 65/45, V-ups    ...Read More

  WORKOUT OF THE DAY STRENGTH: NONE WOD (HOME RUN) Team Wod- -only 1 person works at a time unless otherwise noted- 20 burpee Box Js 40 F Squats 60 P Cleans (same bar) 800m (200m Run x 4, alt partners) 100 Cals A .Bike 800m Run (200m run x 4, alt partners) 60 P...Read More