WOD BLOG

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

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  • WORKOUT OF THE DAY – FRIDAY 5/17/19

    Speed Drills 4 min Banded Bully4 min Sink Stretch Super Set Press & Row (10 min) – 90 sec intervals Alternating Seesaw Press (Seated) One side holds front rack while opposite side presses As one side comes down the other side goes up 12-12-12 Alternating Bent Over Row (with Kettlebell) Hinge Hip, Kettlebell starts &…

  • WORKOUT OF THE DAY – THURSDAY 5/16/19

    500 m Row Wall Ball T-Spine 4min3 min Hip Hinge Progression Toes on 25lbs plate Heels on Flat on floor Deadlift1 x 20 with Empty Barbell2×5 @ 50% of 1RM2×5 @ 60% of 1RM1×3 @ 70% of 1RM1×1 @ 85% of 1RMThen…:90sec REST Between Lifts6 singles at 85-95% of 1RM1-1-1-1-1-1Or… Build to Find 1RM Reps…

  • WORKOUT OF THE DAY – WEDNESDAY 5/15/19

    Ladder Agility Drills 6 min T-Spine (Lumbar To T-Spine LAX) 10 x Squat Snatch (Bar)10 x Squat Cleans (Bar)10 x Cossack Squatsx2 20 min EMOM (90 sec Intervals) Hang Power Snatch (% of Snatch or Build 10-15 lbs Total)1×3 @ 50% Of 1RM1×3 @ 60% Of 1RM1×3 @ 70% Of 1RM1×3 @ 75% Of 1RM1×3…

  • WORKOUT OF THE DAY – TUESDAY 5/14/19

    2000 m Row 4 min Couch Stretch Rounds for Time (30 min Cap) 3 Rounds: 5 x Goblet Squats3 x Handstand Push Up or Elevated Box Push Up1 x Snatch (135/85)5 Rounds: 5 x Pull Ups10 x Push Ups 15 x Squats 3 Rounds: 5 x Goblet Squats3 x Handstand Push Up or Elevated Box…

  • WORKOUT OF THE DAY – MONDAY 5/13/19

    500 m Row5 x Push Up Twist300 m Row5 x Push Up100 m Row5 x Inch Worm Push Ups 4 min Bench T-Spine Extetension Super SetRing Dips8-8-8-8-8Kb High Pulls11-11-11-11-11 4 Rounds For Time4/4 x Renegade Rows11 x Pull Ups 20 x Wall Balls IGNITE: 5 Rounds Of…10 x Push Ups 10 x Ring Rows10 x…

  • WORKOUT OF THE DAY – FRIDAY 4/5/19

    A: Warm Up “Roxanne” B: “RUNAWAY BRIDE” – For Time: 1 mile Run 5 Rounds 10 x Chest-to-Bar Pull Ups 30 x Air Squats 1 mile Run Rx+: Complete WOD w 20/14 lb weight vest Rx: Chest-to-bar Pull Ups S: Ring rows

  • WORKOUT OF THE DAY – THURSDAY 4/4/19

    A: Warm Up – EMOM10 20 x Double or Single Unders 4 x Elbow Plank to Push Up 2 x Burpee B: EMOM10 5 x Bench Press In teams of two Build in Weight C: “DOUBLE VISION” AMRAP4 30 x Double Unders 6 x Thrusters (95/65) REST 3 MIN AMRAP 4 30 x Double Unders…

  • WORKOUT OF THE DAY – WEDNESDAY 4/3/19

    A: Warm Up 8 min Assault Bike with E2MOM 25 ft Crab Walk 25 ft Bear Crawl B: 15 Minutes of Hand Stand Push Up Technique 5 x Walk Outs 5 x Wall Walks Practice: Kicking Up to Wall Practice: Negatives from Handstand Practice: Kip HSPU with Head Elevated on Ab Mat C: “POPEYE” –…

  • WORKOUT OF THE DAY – TUESDAY 4/2/19

    A: Warm Up 1000 m Row 2/2 min Hip Floss Burgener Warm Up + Skill Transfer Exercise 1 x Burgener w Barbell B: 10 min Overhead Squat Practice C: “(NAUTICAL) NANCY” For time, complete 5 rounds of: 500 m Row 15 x Overhead Squats (95/65) Scale weight on OH Squats as needed to achieve 10+…

  • WORKOUT OF THE DAY – MONDAY 4/1/19

    A: Warm Up 800 m Run 12 x Sampson + PVC Pass-Through 10 x Kettlebell Deadlift 8 x Kettlebell USSR Swing (Moderate) B: “DEAD BROKE” 0:00 – 5:00 Buy In: 50/35 Calorie Row In Remaining Time, AMRAP of 12 x Deadlift (185/135) 8 x Box Jump Over (24″/20″) REST 5 MIN 10:00 – 15:00 Buy…