WOD BLOG

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

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  • WORKOUT OF THE DAY – WEDNESDAY 12/5/18

    A: 400 m Run 4 min Couch Stretch 4 min Foam Roll Lats and IT Band 3 min Roll Out Calves on Kettlebell Handle B: 2x 12 x Sit Ups 20 x Jumping Jacks 12 x Squats  20 x Butt Kickers  12 x Hip Bridges C: 5 Rounds for Time 12 x Box Jumps 10…

  • WORKOUT OF THE DAY – TUESDAY 12/4/18

    A: 500 m Row 4 min Seated Forward Bend with band 3 min Squat Lat Stretch https://youtu.be/6xdzWXKvmnc B: 6/6 x Kettlebell Windmills (light) 5 x Is, 5 Y’s, 5 T’s 20 x Around the World w/ PVC C: Turkish Get Ups (18 min) 5/5 – 5/5 – 5/5 – 5/5 :45 plank hold  Rest 90…

  • WORKOUT OF THE DAY – MONDAY 12/3/18

    A: Speed Drills 4 min Foam Roll T-Spine 3 min Overhead Band Distraction 2 min Pigeon Pose B: 25 ft Bear Crawl 6/6 x Hamstring Pull Down 5/5 x Single Arm Dumbbell Strict Press (Lightweight) 6/6 x Scorpion Stretch C: 6 min AMRAP: Row 6 min AMRAP: Slam Ball Rest 2 min 6 min AMRAP:…

  • WORKOUT OF THE DAY – SATURDAY 12/1/18

    A:  Assault Bike TABATA 4 min T-Spine Wall Ball & Kettlebell 4 min Foam Roll IT Band B: 2x 25 ft Butt Kickers 20 x PVC Pass Throughs 25 ft Bear Crawl 20 x Sit Ups C: “Werk It” – 35 min AMRAP – Teams of 2 or 3 45 x Burpees to Plate (45/25)…

  • WORKOUT OF THE DAY – FRIDAY 11/30/18

    PRIMARY SKILL: SNATCH A:500 m Row4 min Samson Stretch 4 min Smash Traps3 min Foam Roll Lats B: 2X10 x Sotts Press10 x Overhead Squat w/ PVC10 x Snatch Balance C: Burgerner Warm Up D: “Isabel”For time:30 Snatches for time (135/95; 95/65; 55/35) E: Cool down 5min on assault bike

  • WORKOUT OF THE DAY – THURSDAY 11/29/18

    A: Musical Wall Balls 4 min Foam Roll Hip Flexor 3 min Supine Trunk Rotation   https://youtu.be/UUZWM1uJhGg B: x2 6/6 x Spider-Man Stretch with Rotation   https://youtu.be/xYDc5CphM6A 20 x Hip Bridges 10/10 x Hamstring Pull Down 50 ft Frankenstein Walk C: “Chip Away!!” for time: 10 x Ring Dips 200 m Run 20 x Handstand Push Ups 200…

  • WORKOUT OF THE DAY – WEDNESDAY 11/28/18

    A: 20 calorie Bike 2 min T-Spine 3 min Hip Floss B: x1 5 x Banded Front Squat 10 x Pass Throughs 5 x Inch Worms 10 x Plank Scap Retract C: Front Squat w 2 sec Pause 3 – 3 – 3 – 3 – 3 Front Rack Step Up 5/5 – 5/5 –…

  • WORKOUT OF THE DAY – TUESDAY 11/27/18

    A: Speed drills 3 min Pigeon Pose 3 min Glute Smash on Box 3 min Hamstring Stretch B: 2x 25 ft Bearcrawl 50 ft Band walk 5 x Burpees 25 ft Cross Kicks C: Cash in – 800 m Run 5K Row for time Cash out – 60 Sit Ups D: Extra credit: Foam roll…

  • WORKOUT OF THE DAY – MONDAY 11/26/18

    A: 3 min Jump Rope 4 min Frog Pose 4 min T-Spine w/Lax B: 2X 20 x Pass Thrus 12 x Kettlebell Swings (USA) 25 ft Waiter Walk 5 x I’s + T’s + Y’s (2.5 or 5 lb plate) C: Power-Clean Warm Up D: #1 4 min EMOM 10 Power Cleans (95/65) (65/45) 90s…

  • WORKOUT OF THE DAY – THURSDAY 11/22/18

    HAPPY TURKEY DAY!!! A: Warm Up Speed Drills 2 min Spider Man Stretch 6 min Hip Openers B: “Turkey Legs” – Teams of 2 or 3 100 x Deadlifts (135/115; 95/75; 75/55) 50 x “Sync” Bar Over Burpees 100 x Hang Power Cleans 50 x Box Jumps or Step Ups (24/20″; 20/18″; 18/12″) 100 x…