WOD BLOG

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

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  • WORKOUT OF THE DAY – DAY 9/18/18

    Warm Up:  400 m Run  2 min Sink Stretch 4 min Trap Smash Mobility x 2: 3/3 x Push Up Twist 25′ Crab Walk 5/5 x Bird Dogs Lift: Benchpress 2 sets x 20 – Bar Only 8 – 8 – (8 – 8 – 8) 70-80% 1RM or Build through (Last 3 sets same weight)…

  • WORKOUT OF THE DAY – DAY 9/17/18

    Warm Up:  2 min Assault Bike 4 min T-Spine (LAX) Mobility: 6 x Inch Worms 5/5 x Scorpions 5/5 x Iron Cross 5 x Plank Scapula Retractions Prep for lifts to warm up and find starting weight WOD – Happy Birthday Jackie C! Cash in @ 400 m Run 10 min E “O” MOM (5 sets;…

  • WORKOUT OF THE DAY – FIREFIT SUNDAY 9/16/18

    Warm Up:  3 min Assault Bike 4 min Hip Floss 4 min Banded Front Rack 4 min Plate Hammy Progression Lifts: Bench Press 7 – 5 – 3 – 3 – 3 Squat 7 – 5 – 3 – 3 – 3 Deadlift 7 – 5 – 3 – 3 – 3 WOD (3 rounds…

  • CARDIOFIT – SATURDAY 9/15/18 – 1O AM

    Row:  30 sec On/30 sec Rest Stretch: 4 min Foam Roller 4 min Athlete’s Choice AMRAP (7 min): 12 x Dumbell Bench Press 12 x Pulse Jump Squats 12 x Upright Rows 10/10 Plank Leg Lifts 4 min Assault Bike TABATA Repeat AMRAP Repeat TABATA Extra Credit: 12 Hammer Curls 12 Tricep Extensions

  • WORKOUT OF THE DAY – DAY 9/15/18

    Warm Up:  400 m Run 4 min Hip Floss 4 min Banded Front Rack Mobility x 2: 5/5 Windmills 5/5 Box Step-Ups 1 min Wall Sit Lift (10 min): Deadlift – Review & Build Find 7 rep max between partners Partner WOD: Partners switch between Rowing / AMRAP Row: 3000 m (Partners switch every 500 m)…

  • WORKOUT OF THE DAY – FRIDAY 9/14/18

    Warm Up:  200 m Run Mobility: 30 sec Side Plank (Right) 5/5 Curtsy Squats 5/5 Kettlebell Plank Drags 10 Glute Bridges 30 sec Side Plank (Left) Lift (12 min): Weighted Step Ups 5/5 – 5/5 – 5/5 – 5/5 12 x Barbell Hip Thrust after first 3 sets WOD – 4 Rounds for Time – Happy…

  • WORKOUT OF THE DAY – THURSDAY 9/13/18

    Warm Up: 400 m Run Mobility x 2: 5 High Pulls (Snatch Grip) 25′ Overhead Plate Walk 25′ Overhead Plate Lunge 5/5 Push Up Twist Lift: Muscle Snatch 3-3-3-3-3 Hang Power Clean + Front Squat + Push Press 1-1-1-1 Happy Birthday John E! WOD – AMRAP (12 min): 9 Chest-to-Bar 12 cal Row 1 Farmer…

  • WORKOUT OF THE DAY – WEDNESDAY 9/12/18

    Warm Up: Agility Drills 2 min Seated Forward Fold 2 min Foot Smash Mobility x 2: 5/5 Single Leg Deadlift 30 sec Table Hold 10 Cat/Cows A – 3 Rounds for Time: 20 Kettle Bell Swings 10 V-Ups B – 5 Rounds (90 sec Rest btwn Rounds): 15 cal Assault Bike 10 Burpee Box Jump…

  • WORKOUT OF THE DAY – 9/11 TRIBUTE – TUESDAY 9/11/18

    Warm Up: Agility Drills 4 min T-Spine (LAX) Mobility – Two Rounds: 10 x Spider Man Lunges 30 second Child’s Pose 10 x Squats 30 second Seated Forward Fold 10 x Bar Presses WOD – 9/11 Tribute – 30 min Cap: 11 x Box Jumps  (24″/18″) 11 x Thrusters  (115/85) 11 x Burpee Pull-Ups 11…

  • WORKOUT OF THE DAY – MONDAY 9/10/18

    Warm Up: 400 m Run 4 min Hamstring Pull Down 2 min Glute Smash (LAX)\ Three Rounds: 5 Pull-Ups 10 Single Kettle Bell Deadlifts 5 Inch Worms Lift (10 min to find 8 rep max): DEADLIFT – “Form, Form, Form!” 8-8-8-8-8 (Build) WOD: AMRAP for 12 min 6 Squat Cleans 12 Pull-Ups 24 Lateral Jump Over…