WOD BLOG

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

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  • 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…

  • WORKOUT OF THE DAY – FRIDAY 2/23/18

    A: 3X 1 MIN ROW/30 SEC REST 2 MIN BENCH T-SPINE EXT 2 MIN BOTTOM OF FOOT SMASH (LAX) 4 MIN LAT (FOAM ROLL) B: 3X 10-THORACIC ROTATIONS C: 6 RING ROWS 10 PASS THROUGHS (PVC) 5/5 TOE TOUCHES “THERE’S HELEN AGAIN” 3 ROUNDS FOR TIME 400M RUN 21 KBS (USA) RX:53/35 S:44/26 12 PULL-UPS…

  • WORKOUT OF THE DAY – THURSDAY 2/22/18

    A: 2 MIN JUMP ROPE 4 MIN HAMSTRING PULL DOWN 4 MIN ADDUCTOR STRETCH/[POSE 2 MIN T-SPINE (LAX) B: 3X 5/5 OH ALT MEDBALL SLAM (YOUTUBE) 10 JUMPING JACKS 10 SLAM BALLS 10 NORDIC LOWERS C: WEIGHTED BOX STEP UPS 5/5-5/5-5/5-5/5 *** IN BETWEEN 5/5 HOLLOW ROCK/SUPERMAN D: 15 MIN AMRAP: 5 DL RX:185/135 S:125/105…

  • WORKOUT OF THE DAY – WEDNESDAY 2/21/18

    A: AGILITY DRILLS 4 MIN COUCH STRETCH 4 MIN HIP FLOSS 2 MIN TRAP SMASH (BBN) B:2X 5/5 JUNK YARD DOGS 10 C&J FOOT WORK 30:PLANK HOLD C: D: 6 CLEANS W/BB 6 PUSH JERKS W/BB C&J TEST #2 5-3-3-2 “GRACE” 30 C&J FOR TIME RX:135/95 S:95/65

  • WORKOUT OF THE DAY – TUESDAY 2/20/18

    A:2 MIN ASSAULT BIKE 4 MIN FROG POSE (BAND) 4 MIN OH SHOULDER DISTRACTION 2 MIN SMASH SHOULDERS W/KB B:2X 10 DIAGONAL BAND PULL APARTS 5/5 WRIST ROCKS (YOUTUBE) 10 CAT COWS 5 RING ROWS C: HAND STAND PRORESSIONS -5 MAX HS HOLD ON BOX -3 COUNTER/3 CLOCKWISE PIKE HS WALK AROUND THE BOX -3X…

  • WORKOUT OF THE DAY – MONDAY 2/19/18

    A:500M ROW. 4 MIN PIGEON POSE 4 MIN T-SPINE W/WALL BALL 2 MIN BOTTOM OF FOOT (LAX) B: (2X) 12 GOBLET SQUATS C: 5/5 AROUND THE WORLD W/PVC 50′ BEAR CRAWL 5/5 COSSACK SQUATS ”CHALLENGE COMPLETED” 1MIN PULL-UPS/1 MIN REST 1 MIN AIR SQTS/ 1 MIN REST 1 MIN AB MAT SIT-UPS/ 1 MIN REST…

  • WORKOUT OF THE DAY – 2/16/18

    A: 2 MIN JUMP ROPE 4 MIN FROG POSE 2 MIN FRNT RACK STRETCH 4 MIN HIP CIRLCES B 2X 10/10 (WALL) WRIST WALKS (UP/10 DOWN/10) 12 AIR SQUATS 5: I’S, T’S, Y’S W/2.5 PLATE 10 SINGLE LEG BOX STEPS C: FRONT SQUAT 5-5-3-3-2 **IN BETWEEN FS COMPLETE 30 SEC PLANK HOLD D: WTF ANNIE…

  • WORKOUT OF THE DAY – THURSDAY 2/15/18

    A: AGILITY DRILLS 4 MIN T-SPINE W/FOAM ROLLER 2 MIN WALL SQUAT STRETCH 4 MIN PSOAS SMASH W/KB AND LAX(MOB WOD B: 2X 8/8 BIRD DOGS 10 OHS W/PVC 8 K2C 10/10 AROUND THE WORLD W/PVC C: 22 MIN AMRAP: 8- C2B (RX) PULL-UPS (S) RING ROWS (MOD) 25′ SINGLE ARM OH LUNGE (R) RX:35/25…

  • WORKOUT OF THE DAY – WEDNESDAY 2/14/18

    A: 800M PARTNER RUN (HOLD BAND) 4 MIN QUADS/IT BAND (FOAM ROLL) 2 MIN SMASH GLUTES (LAX) 4 MIN HAMSTRING PULL DOWN B: 2X 14 GOOD MORNINGS (BB) 14 LUNGES 28 PLANK JACKS (YOUTUBE) 7 T-PUSH UPS C: BULGARIAN SPLIT SQUATS 14-14-14-14 (7/7 FOR EA SET) D: HAPPY OR BLAH VALENTINES DAY!! 14 MIN AMARAP:…