WOD BLOG

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

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  • WOD – MONDAY 8/19/19

    “Dirty Water” For Time: 100 Double Unders 800 Meter Run 60/45 Calorie Row

  • WOD – SUNDAY 8/18/19

    “Russian Roulette” 5 Rounds: 10 Strict Handstand Push-ups 20 Russian Kettlebll Swings (70/53) 30 AbMat Sit-ups 40 Double Unders

  • WOD – SATURDAY 8/17/19

    “Chips Ahoy” For Time: 30 Chest to Bar Pull-ups 400 Meter Run 15 Overhead Squats (135/95) 800 Meter Run 15 Overhead Squats (135/95) 400 Meter Run 30 Chest to Bar Pull-Ups

  • WOD – FRIDAY 8/16/19

    “Hangnail” AMRAP 16: 30 x Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Assault Bike 20 x Lateral Barbell Burpees 15 x Deadlifts (245/165)

  • WOD – THURSDAY 8/15/19

    “Wreck Trek” On the 10:00 x 3 Rounds: 200 Meter Run 15 x Toes to Bar 200 Meter Wreck Bag Run (50/35) 15 x Wallballs (30/20) 200 Meter Run

  • WOD – WEDNESDAY 8/14/19

    “IHOP” AMRAP 15: 60 x Double Unders 30/24 Calorie Row 15 x Power Cleans (115/85)

  • WOD – TUESDAY 8/13/19

    “Swole Cycle” Tabata: – Strict Pull-ups – Assault Bike Calories – Push-ups – Assault Bike Calories Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

  • WOD – MONDAY 8/12/19

    “Hit and Run” 3 Rounds: 400 Meter Run 12 x Dumbbell Power Snatches (70/50) 21 x Single Dumbbell Squats (70/50)

  • WOD – SUNDAY 8/11/19

    “Double Fist” For Time: 500 Meter Row 12-9-6: Double Dumbbell Deadlifts Double Dumbbell Push Press 1000 Meter Row 12-9-6: Double Dumbbell Deadlifts Double Dumbbell Push Press 500 Meter Row Dumbbells: (35’s/25’s)

  • WOD 8/10/19 – “31 Heroes”

    “31 Heroes” Teams of 2 AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs (15′) 11 Box Jumps (30/24) *400 Meter Continuous Wreck Bag Run (50/35)