Author: nbloch37

Workout of the Day

07/30/22 FF WOD Warmup: 8:00 5:00 stretch/foam roll + dynamic Conditioning: Team of 3 or partner (35:00 cap) 150 cal C2 bike (2F+ 130) 30 burpee box jump overs 125 calorie ski (2F+ 105) 30 sand bag/dball cleans 100 calorie run 30 deadlifts (75-80% 1rm, sets of 2-3) *1 person working at a time, other(s) […]

Workout of the Day

07/23/22 FF WOD Warmup: 15:00 6:00 foam roll/stretch + dynamic + movement prep Conditioning: For Time/AMRAP Group of 3 (30 cap) 1-150 wall balls 20/14# to 10/9′ 100 calorie ski (2F+ = 75) 2-100 dbl db snatch 40/25#s (UB sets of 10) 125 calorie Echo bike (2F+ 100) 3-50 dbl db man makers (pushup row […]

Workout of the Day

07/09/22 WOD Warmup: 10:00 6:00 foam roll/stretch + 4:00 dynamic Conditioning: For Time w/partner or group of 3 (38 cap) 150 wall balls 150 calorie echo bike (FF or team of 3 w/ 2 F, 120 cals) 150 AKS 53/35#s 150 calorie run 150 air squats 150 calorie ski (FF or team of 3 w/ […]

Workout of the Day

06/25/22 FF WOD Warmup: 10:00 6:00 stretch/foam roll + 4:00 dynamic Conditioning: 18 EMOM x 2 w/4:00 rest between A) 1 – 15/12 calorie C2 bike 2 – 100 singles (35 double unders) 3 – 12/9 calorie Ski 4 – 20 alt db snatches 5 – 3-4 wall walks 6 – rest B) 1 – […]

Workout of the Day

06/18/22 WOD Warmup: 10:00 6:00 foam roll/stretch + 4:00 dynamic Conditioning: For Time (group of 3) 100 calorie machine (row/echo/ski) 200 wall balls (1 person has to be holding a wall sit while wall balls are being done) 80 calorie machine 200 pushups (1 person has to be holding an elbow plank) 60 calorie machine […]

Workout of the Day

06/04/22 WOD Warmup: 10:00 5:00 – stretch 5:00 – dynamic Conditioning: 40 EMOM 1 – C2 bike 15/12 calories 2 – 20 alt db snatches 35/25#s 3 – Ski 12/9 4 – 12 alt single KB step-ups 53/35#s (hold however) 5 – AB 12/9 calories 6 – 3-4 wall walks (sub 1ww = 12 pushup […]

Workout of the Day

🇺🇸 Memorial Day Murph 🇺🇸 1 mile run 100 pullups 200 pushups 300 squats 1 mile run U.S. soldiers participate in “The Murph” workout, named after Navy Lt. Michael P. Murphy, the first service member to receive the Medal of Honor for service in Afghanistan, during a Memorial Day event on Bagram Airfield, Afghanistan, May […]

Workout of the Day

05/21/22 WOD Warmup: 10:00 5:00 stretch + 5:00 dynamic Conditioning: For Time (teams of 3) 100 deadlifts 185/125# (5-8s back and forth) 100 calorie run 100 lateral burpees over the bar 100 calorie echo bike 100 wall balls 100 calorie row 100 db STOH 100 calorie SKI *perform in any order but complete the movement […]

Workout of the Day

05/14/22 FF WODWarmup: 8:00 dynamic + AMRAP 5 pass thrus 6/6 db hang snatch 3 burpee box step-ups 5 tempo goblet squats Conditioning: Team of 3 (45:00 cap) 1 mile run (together) 150 dbl db hang snatch or CJ (5-10s back and forth) 150 dbl db burpee box step-overs 150 wall balls 20/14# to 10/9′ […]

Workout of the Day

05/07/22 WOD Warmup: 3 sets (10:00) 10 db deadlifts 25′ db walking lunges 8 front squats 25′ db walking lunges 10 db deadlifts *start light, build each round Conditioning: Teams of 3 3000m row (FFF 2700) 75 front squats (1 person resting, 1 person working, 1 person holding bar in FR) 3200m run 75 pushups […]