WOD BLOG

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

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  • WORKOUT OF THE DAY – THURSDAY 11/15/18

    A: 2 min Jump Rope 4 min Foam Roll Lower Back & Lats 4 min Pigeon Pose B: 2x 20 x Jumping Jacks 25 ft Bear Crawl 20 x High Knees 25 ft Walking Lunge 20 x Butt Kickers 25 ft Inch Worm C: Tabata WERK 10 sec Rounds 20 sec work/10 sec rest #1)…

  • WORKOUT OF THE DAY – WEDNESDAY 11/14/18

    A: Agility drill 4 min Hip Opener 4 min Couch Stretch 3 min Foam roll lats B: 2x 10 x Scap Retractions off Pull-up Bar 20 x Band Pull-Aparts (focus on back muscles) 12 x Glute Bridges 5/5 x Shoulder Rotations in Plank Position C: Skill: Bar Muscle-Ups a) 3-5 Strict Pull ups b) 3-5…

  • WORKOUT OF THE DAY – TUESDAY 11/13/18

    A: Tabata Assault Bike 4 min Hip Floss 4 min T-Spine w/Lax 3 min Wrist Mobility B: 2x 10 x Cossack Squats 10 x Iron Cross 10 x Scorpion 8 x V-Ups STRENGTH: FRONT SQUAT -5x @50% of 1RM Front Squat -5x@60% -4x @70% -4x @70% -3 @75% -2 @80% *rest 3min 8min AMRAP: -10…

  • WORKOUT OF THE DAY – MONDAY 11/12/18

    Veterans Day Speed Drill 4 min Hamstring Pull w/Band 4 min Hip Openers 3 min Wrist Mobility B: 2-3x 10 x Squats 20 x PVC Pass Thrus 10 x OHS w/PVC 10 x Scap Pull Ups 25 ft Waiter Walk w/Plate “A salute to our veterans”. (Mod Lumberjack WOD) For Time • 20 x Deadlifts…

  • WORKOUT OF THE DAY – FRIDAY 11/9/18

    A: 2 min Assault Bike 2 min Childs Pose 2 min Downward Dog 3 min Butterfly Pose/Stretch B: 3x 5 x Hollow Rock 10 x Mt Climbers (5 each leg) 12 x Kettlebell Halo C: Turkish Get UP (16 min) 5/5 – 5/5 – 5/5 – 5/5 – 5/5 D: Complete 180 Kettlebell Swings **5 Burpees…

  • WORKOUT OF THE DAY – THURSDAY 11/8/18

    A: 400 m Run 3 min Pec Smash 4 min T-Spine Lax B: 2-3x 12/12 x Kettlebell Windmills 10 x Ring Rows 18 x Band Pull Apart 12 x Muscle Clean w/PVC or Barbell C: 6 Rounds for Time (25 min cap) 6 Power Clean (135/115; 105/85; 75/55) 6 Bench Press (115/105; 95/75; 65/55) 2…

  • WORKOUT OF THE DAY – WEDNESDAY 11/7/18

    A: 2 min Single Unders 3 min Kettlebell Thoracic Stretch https://youtu.be/SMH-dKkO9pI 2 min Front Rack Stretch https://youtu.be/wRNMFIO0o2g B: 1-2X 12 x Iron Cross https://youtu.be/24nPU3J_1e8 20 x PVC Pass Thrus 15 sec Plank Hold C: Strict Press: 8 min to find heavy 5 rep max Rest 2min 5-5-5-5 (15 min) In between sets 200 m Wall…

  • WORKOUT OF THE DAY – TUESDAY 11/6/18

    A: Speed Drills 4 min Hip Flexor Stretch (coach choice) 4 min Band Lat Stretch https://youtu.be/lLl6i_Qc-Wg B: 2x 5/5 x Kettlebell (light) Figure-8s 10/10 x Kettlebell Halo https://youtu.be/wJcmanVh5EE 5/5  x Upside Down Kettlebell Strict Press 10 x PVC Squat Cleans 5/5 x Stationary Lunges C: 5 Rounds for Time 5 x Wall Balls Cleans (20/14; 14/10)…

  • WORKOUT OF THE DAY – MONDAY 11/5/18

    A: 500 m Row 4 min Samson Stretch 4 min Pigeon Pose B: 2x -6 x Inch Worms -5/5 x Lunge and Twist (lateral) -20 x (10 clock/10 counter) PVC Around the World -6 x Scap retraction (in Plank Position) C: Let’s start our week right!💪🏻 “Cindy” -AMRAP in 20 minutes -5 x Pull-Ups -10…

  • WORKOUT OF THE DAY – FRIDAY 11/2/18

    YO EMOMOMMA!! 3 min Band Walk 4 min Sit on Bench/Box Glute Smash 3 min Smash Foot B: 2x 10/10 x Banded Fire Hydrant 10 x Lateral Leg Lifts (Laying on Side) 10 x Glute Bridges w/ 25 or 10 lb Plate 10 x Band Good Morning #1 EMOM (5 min) 12/9 cal Row **1min…