Author Archives: Melissa

WOD for Wednesday November 8th:

SPECIAL VETERANS DAY SCHEDULE FRIDAY NOV 10th 6:30, 8:30, Noon and 4:30 Get Registered Now!   WORKOUT OF THE DAY FITNESS A1) Supinated Pendlay Row: 5-7 x 4; Rest :60 A2) Single Leg Hip Thrust: Shoulders Elevated 8-10/leg x 4; … Continue reading

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WOD for Tuesday November 7th:

WORKOUT OF THE DAY FITNESS A) Muscle Up: 10min Skill Progressions B) Weighted Strict Pronated Pull-Up: 10min to a Heavy 2 C) 5 Rounds: 21 Air Squats 15/10 Calorie Row 9 Alternating Dumbbell Snatches PERFORMANCE A) Muscle Up: 10min Skill … Continue reading

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WOD for Monday November 6th:

WORKOUT OF THE DAY FITNESS A) Sumo DeadLift: 5 x 5-7; Rest 2min B) EMOM 21: a. 12 Burpees or NP Burpees b. 21 KB Swings c. 12 Wall Ball PERFORMANCE A) Sumo DeadLift: 5 x 5-7; Rest 2min B) … Continue reading

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WOD for Friday November 3rd:

WORKOUT OF THE DAY FITNESS A1) See-Saw Row: 16-20 x 3; Rest :60 A2) Banded Hamstring Curl: 15 x 3; Rest 2 Min. B) 5 Rounds for time: 400m Run 15 Back Squats PERFORMANCE A1) See-Saw Row: 16-20 x 3; … Continue reading

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WOD for Thursday November 2nd:

WORKOUT OF THE DAY FITNESS A) Strict Press: 5-7 x 4 asc; Rest 2min. B) KB Single Leg Deadlift: 5-7/leg x 4, ascending. Rest 2min. C) 5 Rounds: 10 DB Push Press 3 Lengths Heavy Farmers Carry (or 50m outside) … Continue reading

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WOD for Wednesday November 1st:

WORKOUT OF THE DAY FITNESS A1) Goblet Rear Foot Elevated Split Squat: 8-10 @30X1 x 4 Sets; Rest 1min btwn legs and sets A2) 3 RFT- 10 Goblet Squat 15 Pullups 20 NP Burpees PERFORMANCE A1) Goblet Rear Foot Elevated … Continue reading

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WOD for Tuesday October 31st:

WORKOUT OF THE DAY FITNESS A) Hang Snatch: 2 reps E2M for 10minutes, ascending B) Snatch: 1 rep E2M for 10minutes, ascending C) Every minute, on the minute, for 15 minutes: Minute 1 – 15 Pushups Minute 2 – 10/8 … Continue reading

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WOD for Monday October 30th:

WORKOUT OF THE DAY FITNESS A) Lateral Box Step Up: 8-10/leg x 4; Rest :60 btwn legs/2min btwn sets B) 4 Rounds: Run 200m 10 Burpees 15 KB Swings PERFORMANCE A) Lateral Box Step Up: 8-10/leg x 4; Rest :60 … Continue reading

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WOD for Friday October 27th:

WORKOUT OF THE DAY FITNESS A1) DB Front Squat 7-9 x 3; Rest :60 A2) See-Saw Floor Press” 16-20 x 3; Rest 2min B) 10 Band-Assisted C2B Pullups 15 V-ups 25 Air Squats 8 Band-Assisted C2B Pullups 10 V-ups 20 … Continue reading

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WOD for Thursday October 26th:

WORKOUT OF THE DAY FITNESS A)Pendlay Row 8-10@3111 x3 :90 B)Sumo Deadlift 5-7 x4; Rest 2min. Ascending C) E5M for 20min: 15 DB Thrusters 10 Inchworm Pushups 50 Mountain Climbers PERFORMANCE A)Pendlay Row 8-10@3111 x3 :90 B)Sumo Deadlift 5-7 x4; … Continue reading

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