WOD BLOG

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

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  • WORKOUT OF THE DAY – CHRISTMAS EVE 12/24/18

    The Twelve Days of Christmas 1 x Snatch 2 x Overhead Squats 3 x Ground-to-Overhead (G2O) 4 x Front Squats 5 x Bar Over Burpees 6 x Hang Cleans 7 x Back Squats 8 x Push Press 9 x Wall Balls 10 x Deadlifts 11 x Push Ups 12 x Box Jumps

  • WORKOUT OF THE DAY – FRIDAY 12/21/18

    A: 3 min Agility Drills 4 min Banded Front Rack  Bottom Position B: x2 20 x PVC Pass Through 10 x Floor Seated Dumbbell Presses (Bar) 20 x Banded Rows C: Lifting Skill – Push Press 2 sets x 20 reps with empty barbell 2 x 5 reps @ 50% 1 rep max 2 x 5…

  • WORKOUT OF THE DAY – THURSDAY 12/20/18

    A:  1000 m Row Burgener Warm Up with Bar or PVC: Dip Shrug, Dip High Pull, Dip Muscle Snatch, Dip 1/4 Squat Catch, Dip 1/2 Catch, Dip Full Squat B: 5 Sets 100 m Walk (Bay door to sidewalk and back) Hold 45/25 lb plate in each hand 200 m Sprint 30 sec REST C:…

  • WORKOUT OF THE DAY – WEDNESDAY 12/19/18

    Happy Birthday Audrey and Joe! A:  500 m Row 4 min Banded Frog Stretch B: 5 x Jefferson Curls 5/5 x Clam Shells  10 x Marching Dead Bugs C: Lifting Skills – Front Squat 2 sets x 20 reps with empty barbell 2 x 5 reps @ 50% 1 rep max 2 x 5 reps…

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

    A: 400 m Run 90 degree Shoulder Rotations 2.5/5 lb plates, back against wall, elbows at 90d, rotate hands down, back up, into wall slide overhead position 3 sets x 8-10 reps 3 sets x 15 reps Lat Engaged Pull Aparts B: Lifting Skills – Squat Clean Review and Warm-Up Round 1 (4 min) 15…

  • WORKOUT OF THE DAY – MONDAY 12/17/18

    A:  800 m Fun Run 4 min Wrist Mobility & Forearm Smash (LAX) 5/5 x 3 Glute Bridge Floor Presses (Light Wt) B: Lifting Skills – Bench Press 2 sets x 20 reps with empty barbell 2 x 5 reps @ 50% 1 rep max 2 x 5 reps @ 60% 1 rep max 1…

  • WORKOUT OF THE DAY – FRIDAY 12/14/18

    A: 400 m Run 2 min Banded Squat Hold (Pulling toward post/anchor point) 5/5 x Curtsy Lunges 5/5 x Plank Kettlebell Drags 4 min Glute Smash B: Lifting Skills – Back Squat 2 sets x 20 reps with empty barbell 2 x 5 reps @ 50% 1 rep max 2 x 5 reps @ 60%…

  • WORKOUT OF THE DAY – THURSDAY 12/13/18

    A: 500 m Row 4 min Banded Shoulder Distraction B: Shoulder Raises (25/10 lbs) Hold plate in each hand; Keeping your arms extended and locked, bring plates up from the side to shoulder level. Back down, then directly in front of you. 3 sets of reps until failure (failure range = 12-20 reps) Seated Kettlebell/Dumbell…

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

    A: 3 min Bike (1.5 min 100w + 1.5 150w) 4 min Shoulder Smash w/ LAX 4 min T-Spine w/ LAX B: x 2 5/5 x Cossack Squats 10 x Seated Wall Slides (Arms: W to Y) 8 x Squat to Overhead Reach (Both Sides 1 SQ) C: Overhead Squat 2 sets of 20 with…

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

    A: Ladder Drills (3-4 min) B: x2 5/5 x Bulgarian Squats 10/10 x Hamstring Leg Lower (Use Post) 50 ft Cat Crawl 10 x Plank Scap Retractions C: EMOM Alternating Movements (12 min) Walking Lunges w/ Weighted Barbell Front Rack 75/55; 45/35 Tip: Make sure knee touches the ground with each step but do not…