Workout Of The Day

3 weeks ago

6-6-19 WOD

Back Squat 5 x 4 @ 80% of 1RM THE 10 Minute EMOM: 5 Muscle Ups OR 5 pull ups and 5 TTB * EMOMS are fantastic to work on gymnastics movements. Focus on the movement and get some volume in!

3 weeks ago

Every :30 for 10 Minutes 1 Power Clean and Split Jerk @ 75% of your 1RM Power Clean *These should be done at 75% of your max power clean. This should be challenging. Focus on your footwork. This is 20 reps total. THEN 2 Rounds for Time: 50 Ab Mat Sit Ups 25 Clean and

3 weeks ago

6-4-19 WOD

4 Rounds: 1 Minute Max Calorie Row Rest 1 Minute 1 Minute Max shuttle run with cones Rest 1 Minute 1 Minute Max Reps Kettlebell Swings (70/53#) Rest 1 Minute 1 Minute Max Reps Double Unders Rest 1 Minute *Your score is your total reps for each movement.

3 weeks ago

6-3-19 WOD

Snatch 3-2-1-1-1 *Work up to a heavy single for the day! These should be full snatches. THEN 4 Rounds for Time: 15/12 Calorie Row 12 Med ball or sand ball slam downs (You pick) 10 Overhead Squats (135/95#) *Pick a weight on the OHS so that you can go unbroken. They should be a

3 weeks ago

Granite Games and Sunday WOD

This weekend we are sending 12 athletes to St. Cloud to test themselves at the Granite Games. Because of the comp, we are will not be having the usual Sunday WOD and Open Gym. We encourage all of you to make the short trip to St. Cloud to cheer on the troops. Good luck guys!

3 weeks ago

5-31-19 WOD

Split Jerk 5 x 1 @ 80% of 1RM *We’re working on our split jerk from the rack today. These should be on the heavier side, but still technically sound. Hit 5 singles all at your heaviest weight. We are not maxing out today! THEN 21-18-15-12-9 Pull Ups 5 Shoulder To Overhead (155/105#) 50 Double

4 weeks ago

5-30-19 WOD

2 Rounds: 25 Kettlebell Swings (70/53#) 20 Wall ball (20/14#) 10 Med ball knee raises (hanging with MB between feet, lift knees) -3 Minute Rest- 1 Mile Run -3 Minute Rest- 2 Rounds: 25 Kettlebell Swings (70/53#) 20 Wall ball (20/14#) 10 Med ball knee raises

4 weeks ago

5-29-19 WOD

Bench Press 8-8-8-8 *Do 8 Strict Pull ups after each set. Use a band if needed. Add weight each set of 8! THEN “Taylor” 4 Rounds for Time: 400m Run/Row 5 Burpee Muscle Ups

4 weeks ago

5-28-19 WOD

Back Squat (20 Minutes) 4 x 6 Reps @ 70% of 1RM *Warm up and then complete 4 sets all at the same weight. Hit these between the 65-75% range depending on how you feel today. THEN Accessory work/cash out: :30 Handstand hold :30 Hollow Rocks 10 box step ups 5 each leg holding DB’s

4 weeks ago

5-27-19 MEMORIAL DAY

“Murph” 1mile Run 100 Pull-Ups 200 Push-Ups 300 Squats 1mile Run *If you have body armor or a 20b vest, wear it.