WOD BLOG

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

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  • WORKOUT OF THE DAY – SATURDAY 7/13/19

    Warm Up 400 m Run 60 seconds each Spiderman Push-Backs Chest Stretch 40 seconds each Push-up to Down Dog Front Rack Stretch 20 seconds each Mountain Climbers Wrist Stretch Barbell Warm Up 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats 1 min Chest…

  • WORKOUT OF THE DAY – FRIDAY 7/12/19

    Warm Up 1 Minute Kettlebell Ankle Stretch (Each Side) 1 Minute Kettlebell Squat Hold 1 Minute Child’s Pose on Kettlebell “BFF” Teams of 2, AMRAP 25: 3-6-9-12-15…. Calorie Row Kettlebell Swings (53/35) Wallballs (20/14) Partners Switch After Full Rounds, or REST 2 min if solo

  • WORKOUT OF THE DAY – THURSDAY 7/11/19

    “Energy and persistence conquer all things” – Benjamin Franklin Warm Up 30 seconds each: Plate Romanian Deadlifts Plate Front Raises Plate Deadlifts Plate Overhead Reverse Lunges Plate Counterbalance Squats Plate Ground to Overhead *Warmup completed with 15/10 plates Barbell Warm Up 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian…

  • WORKOUT OF THE DAY – WEDNESDAY 7/10/19

    Warm Up 30 seconds each: Easy Bike Down Dog Moderate Bike Up Dog Faster Bike “Double Header” Buy-In: 35/25 Calorie Assault Bike 50-40-30-20-10: Double Unders AbMat Sit-ups Cash-Out: 35/25 Calorie Assault Bike

  • WORKOUT OF THE DAY – TUESDAY 7/9/19

    Warm Up 30 seconds each: Active Samson Child’s Pose Banded Pass Throughs Alternating Single Leg Touches Child’s Pose with Left Reach Banded Pull Aparts Inchworm to Push-ups Child’s Pose with Right Reach Banded Deadlifts “Run DMC” 4 Rounds: 200 Meter Run 10 Chest to Bar Pull-ups 200 Meter Run 10 Dumbbell Snatches (70/50)

  • WORKOUT OF THE DAY – MONDAY 7/8/19

    Warm Up 1 min each Active Spidermans Glutei Bridges 40 seconds each Active Dive-Bombers Single Leg Glute Bridges (20 sec ea side) 30 seconds each Push-up to Down Dog Slow Air Squats Barbell Warm Up 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats…

  • WORKOUT OF THE DAY – SUNDAY 7/7/19

    “State Farm” 5 Rounds: 50 Meter Prowler Push (90/45) 100 Meter Dumbbell Farmers Carry (50’s/35’s) 200 Meter Run

  • WORKOUT OF THE DAY – SATURDAY 7/6/19

    “Nail Biter” 4 Rounds: 1 Minute Toes to Bar 1 Minute Power Snatches (75/55) 1 Minute Thrusters (75/55) 1 Minute Calorie Bike Rest 2 Minutes Between Rounds

  • WORKOUT OF THE DAY – FRIDAY 7/5/19

    Warm Up: Parter Rowing For Time: 10 Rounds of “Rowling” or 1000 meters *The goal of “Rowling” is to try to land on exactly 100 meters. 93 meters or 107 meters are both scores of 7. Athletes who just rowed will complete 7 air squats before their next partner can begin. Reset the monitor for…

  • WORKOUT OF THE DAY – THURSDAY 7/4/19

    Happy Independence Day! “GLEN” For Time: 30 Clean and Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He…