WORKOUT OF THE DAY STRENGTH: NONE WOD (Apple Tart) 1min Drills 1-Hang L Sit/ Chair 2-D-unders 3-Battling Ropes 4-Hover 5-A Bike 6-HS Hold/ wall walk/ HSPUs 7- Row 8- Wall Sit 9- Run 200m 10- rest x 3 Rds                            Read More

  WORKOUT OF THE DAY STRENGTH: Clean (Full) 5.5.5.5 Building or F Squat 5.5.5.5 Building WOD (Apple Crisp) 7min Amrap- 7 Box Jump 5 DLs L1-275/185, 24/20″ L2/M-185/135,20/14″ L3-95/65, 14/ Plate 7min                          Read More

  WORKOUT OF THE DAY STRENGTH: Strict Ring Dip (Test#2) Best out of 3 attempts: -Rings -Matadore/ Jerk Boxes -Ring Support Hold or -Close Grip (wrists touching ribs) 3rm Bench WOD (Diggs) Run 5k (Test#3) Run 15.5 laps for time L1-15 laps L2-12.5 laps (2.5 miles) L3-10 Laps (2 miles) 25min cap * if non-impact, row...Read More

  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 STRENGTH: DB Step-up 6.6.6.6/ side, building 20″ box WOD (Anthem) 9 min Amrap 3,6,9,12…… P Jerk Box Jump L1-115/75, 24/20 L2/M-95/65, 20/14 L3-65/35, 14/10                  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

  WORKOUT OF THE DAY STRENGTH:  Super Set- A- 4 way Monster Walks 25ft forward 25ft backwards 25ft Sideways 25ft other side B- Hanging L-Hold, ME (Goal is 20-30+ sec/ round) WOD [Deja Vu] 1 min Row (Cals) 1min Sit-ups 1min Russian Swing 1min D-under 1min Hover hold 1min Rest x 4 rds 23min L1-...Read More

  WORKOUT OF THE DAY STRENGTH: Tempo F Squat 5.5.5.5. at 90% of 10rm (1 Tempo rep= 4 secs down, 1 sec up) WOD [Mischeif] 1 Power C+J 2 Buprees over bar x 8min AMRAP L1- @ 90% of 1rm L2/M- @85% of 1rm L3- @80% of 1rm                ...Read More

  WORKOUT OF THE DAY STRENGTH: DL 12.12.12. across, 80-85% of 10rm WOD [Nike] 400m Run 21 P Jerks 400m Run 15 P Jerks 400m Run 9 P Jerks L1-155/105 L2/M-95/65, 300m L3-65/45, 200m 15min Cap              Read More