Category: WODs

Workout of the Day

2 February 2017 GC1- 3×5 Squat, 3×5 Press GC2- 6 x 20M Walking Lunge- weighted anyway- keep weight between 45-75 pounds Bench Press- Heavy Triple     4 Rounds 10 Single Arm Kettlebell Overhead Walking Lunges-55/35 10 Pull Ups

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April WODs

MONTH of APRIL Sunday Monday Tuesday Wednesday Thursday Friday Saturday Squat 3×5 Press 3×5 3 Rounds For Time- 10 Push Press 75/55 25 Yard Walking Lunge w/barbell 10 Box Jumps 15/0 10 Ring Rows EMOM 10 minutes 3 Hang Power

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March WODs

MONTH of JANUARY MONTH of MARCH Sunday Monday Tuesday Wednesday Thursday Friday Saturday Squat 3×5 Press 3×5 Complete as many rounds as possible in 12 minutes of: 55 lb KB front rack lunges – 10 Reps Ring Rows – 10

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January WODs

MONTH of JANUARY Sunday Monday Tuesday Wednesday Thursday Friday Saturday Squat 3×5 Press 3×5 10.9.8.7.6.5.4.3.2.1 Ball Slam Ring Row Burpee 1×5 Deadlift Complete 4 rounds for time of: 10 Dumbbell Push Press (pick weight) 10 Stepping Lunges with Dumbbells in

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December WoDs

MONTH of DECEMBER Sunday Monday Tuesday Wednesday Thursday Friday Saturday 3×5 Squat 3X5 Press Death by Slam Ball Deadlift 1×5 Complete five 2 minute rounds: For each round, you have two minutes to complete the following: 75 lbs DB Thrusters

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November WODs

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WODs Start Soon…

November 1st will be the grand opening of GCCF. Check back then for daily WoDs.

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