WOD BLOG

Our WOD and community news will be updated regularly on our blog.

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  • WOD – SUNDAY 9/1/19

    “Wallpaper” 5 Rounds: 21/15 Calorie Assault Bike 15 Wallballs (20/14) 9 Strict Handstand Push-ups

  • WOD – SATURDAY 8/31/19

    “Three Stooges” Teams of 3 For Time (30 Minute Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (95/65) 10 Rope Climbs (15′) 100 Power Snatches (75/55) 100 Box Jump Overs (24/20) 100/70 Calorie Row

  • WOD – FRIDAY 8/30/19

    “Squeaky Clean” 3 Rounds: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Barbell: 115/85

  • WOD – THURSDAY 8/29/19

    “Heavy Metal” AMRAP 12: 10 Strict Presses (95/65) 25 Double Unders 10 Strict Pull-ups 25 Double Unders

  • WOD – WEDNESDAY 8/28/19

    “Halftime” 30-20-10: Dumbell Power Snatch (50/35) Wallballs (20/14) Directly Into… 10-20-30: Burpees Calorie Row

  • WOD – TUESDAY 8/27/19

    “Cement Truck” Every 5 Minutes x 5 Rounds: 400 Meter Run 12/9 Calorie Assault Bike 15 Toes to Bar

  • WOD – MONDAY 8/26/19

    “Sucker Punch” 21-18-15-12-9: Kettlebell Swing (53/35) Thrusters (75/55)

  • WOD – SUNDAY 8/25/19

    “Knee Slapper” AMRAP 15: 100′ Walking Lunge 200 Meter Farmers Carry (53’s/35’s) 30 AbMat Sit-ups 400 Meter Row

  • WOD – SATURDAY 8/24/19

    “Runaway Train” Teams of 3 3 Rounds (30 Minute Cap): 400 Meter Team Run 70/50 Calorie Assault Bike Directly Into… 21 Clean and Jerks (115/85) 21 Clean and Jerks (135/95) 21 Clean and Jerks (155/105) 21 Clean and Jerks (185/125) 21 Clean and Jerks (205/135)

  • WOD – FRIDAY 8/23/19

    “Crazy Stairs” For Time: 10 Rounds of “Cindy” 50/35 Calorie Row 30 Power Snatches (115/85) 1 Round of “Cindy”: 5 Pull-ups 10 Push-ups 15 Air Squats