WOD BLOG

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

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  • 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

  • WORKOUT OF THE DAY – TUESDAY 10/03/17

    Seated Strict Press (w/Bar) 5-5-5-5 (Increase Wt.) Circuit Training (45 On/ 15 Off) 1. 20- Cal Row 2. Farmer Hold 3. Air Squats 4. Plank Hold 5. DB Thursters 6. Weighted Step-Ups 7. Burpee Wall Balls 8. GHD Hit Ext. 9. Battle Ropes 10. Ab Mats

  • WORKOUT OF THE DAY – MONDAY 10/02/17

    Bench Press (Body Weight/ 80% Body Weight) 5X Of Max Effort Reps AMRAP: 10MIN 30- Double Unders/ 90 Single 15- PWR Snatches Rx (75/ 55) S (45/ 35)

  • WORKOUT OF THE DAY – SUNDAY 10/01/17

    3 Rounds For Time: 400m Run 10- Ring Pull Ups 10- Alternating Push Ups (Regular-To-Wide) Squat Clean Ladder M- 95, 105, 135, 145, 165, 185, 205 F- 35, 45, 55, 75, 85, 105, 125 And Then… X2 For Time: 5/5- DB Snatch 25- Double Under 10- KB/ DB Deadlifts 25- Air Squats

  • New Website is Live!

    We’re very excited to have a new and improved website! Click around and enjoy our new look. We still have changes to make, so bear with us as we move some things around to make it easy for you to navigate and pleasing to your eyes.

  • WORKOUT OF THE DAY – THURS. 9/14/17

    FRONT SQUATS: 5-5-5-5-5 then “The Beck Birthday Blast” EMOM for 8 min of: 1 Plate Carry Max Ball Slams Score is total reps then Tabata sets of: Tuck-ups or AbMat Sit-ups Straight leg Toes-to-Hip or Knee to Hands Score is total reps