WOD BLOG

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

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  • WORKOUT OF THE DAY – FRIDAY 10/13/17

    Row Sprints E”O”MOM: x5 (400m) Minus 50m ea. SetTABATA: Ab MatsTABATA: Air Squats Tempo Box Squats:5-5-5-5   Michelle Friday 13th Extrava-WOD15min EMOM 3- Ring Dips (Even) Max Effort Bench 5- Strict Pull Ups (Odd) Max Effort Bench Rx (Bar Weight) (Score Total Reps Of Bench)

  • WORKOUT OF THE DAY – THURSDAY 10/12/17

    Weighted Pull Ups (Rings) 3-3-3-3-3 5 RNDS For Time: 10- Jumping Pull Ups 5- Push Ups 30- Double Unders 

  • WORKOUT OF THE DAY – WEDNESDAY 10/11/17

    Press Progression (@ 30% BW) 3x Max Effort Strict Press 2x Max Effort Push Press 1- Max Effort Push Jerk (Record Lowest Count Of Each Set)   “Jess M.” Chip Away WOD For Time: 500m Row 32- Ab Mats 32- Wall Balls 500m Row 32- KB Swings (USA) 32- DB Snatch 500m Row

  • WORKOUT OF THE DAY – TUESDAY 10/10/17

    For Greatness: Kip Clinic & Front Squats Superman/ Hollow 10-10-10 Kipping K2H 8-8-8 Kipping T2B 5-5-5 Kipping K2H 8-8-8 Superman/ Hollow 10-10-10 (2 Front Squat @ 70% of 1RM Between Sets )

  • WORKOUT OF THE DAY – MONDAY 10/09/17

    For Time: 49- USSR Swings 2/2- DB Snatch 49- Box Jumps/ Step Ups 2/2- DB Snatch 49- KB Sumo DLHP 2/2- DB Snatch   Hang Total: For Total Load (Build Up To Start Weight) 1) Hang Clean 2) Hang Snatch Best Of “3” Attemps Total Of Heaviest Combined

  • WORKOUT OF THE DAY – SUNDAY “FUNDAY” 10/08/17

    AMRAP (6min) 50’- Farmer Carry Rx (53/35) S (35/26) 6- Ring Pull Ups 6- Front Rack KB Squats 6- KB Push Press Front Squat Ladder Warm-Up/ Build To Starting Weight (5-5-3) EMOM (6min) Front Squat Singles Ham Jr. B-Day Jam For Time: 10- KB Swings (USA) Rx (53/35) S (35/26) 8- Hang PWR Cleans Rx…

  • WORKOUT OF THE DAY – SATURDAY 10/07/17

    Split Jerk (5min) Teams Will Record Their “Combined” Max Load. “Jen B-Day JAMRAP” As A Pair: 7- Clean & Jerks (Alternating) Rx (155/105) S (135/85) 10- Synchronized T2B

  • WORKOUT OF THE DAY – FRIDAY 10/06/17

    For Time: 100 KB Swings (3 Pull Ups Every Break) Rx (53/ 35) S (44/ 26) AMRAP: 15MIN Buy In: (800m Run) 9- Deadlifts (155/100) 12- DB Snatches 15- Box Jumps

  • WORKOUT OF THE DAY – THURSDAY 10/05/17

    Deficit Push Ups 9-7-5-7-9 (3sec Tempo Down) For Time: 2 rounds of: 16- bar facing burpees 8- OHS then… (No Rest) 2 rounds of: 16- chest to bar 8- OHS Rx (115/ 80) S (75/ 55)

  • WORKOUT OF THE DAY – WEDNESDAY 10/04/17

    Banded Deadlift (Work Up To 70% 1RM) 5-5-5-5 Muscle Up/ Progression Review 7RNDS For Time: 5- Deadlifts @ 70% 1RM 1- Muscle Up (or… 3- Pull Ups & 3- Dips) 400m Run