WOD BLOG

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

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  • WORKOUT OF THE DAY – FRIDAY 1/4/19

    A:  400 m Run 6 min Hip Floss Into Frog B: Lift Reviews with Empty Barbell x 2 Alternate Movements EMOM – 15 repsRomanian DeadliftPush PressSquatBenchOverhead Squat C: Lifting Skill/Workout – Back Squat Work up to Body Weight Back Squat100 x Back Squats for Time (Start with Body Weight/80%)Every time you break up back squat reps,…

  • WORKOUT OF THE DAY – THURSDAY 1/3/19

    A:  Bike TABATA4 min Lat Smash with Foam Roller4 min T-Spine (LAX) B: x 3 12 x Alternating Seesaw PressFront rack, hold one side and press opposite side. As one side comes down the other side goes up.18 x Alternating Bent Over Row with KettlebellHinge hip, kettlebell starts and ends on the floor; not a…

  • WORKOUT OF THE DAY – WEDNESDAY 1/2/19

    A: 400 m Run4 min T-SpineDeadlift ProgressionsPlate: Toes, Heels, Flat12 / 12 / 12 B: 20 x PVC Good Morning Transition to Squat Back to Good Morning C: Lifting Skills – Deadlift 2 sets x 20 reps with empty barbell2 x 5 reps @ 50% 1 rep max2 x 5 reps @ 60% 1 rep…

  • WORKOUT OF THE DAY – NEW YEAR’S EVE 12/31/18

    2019 COUNTDOWN 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 *** 200 m Run After Each Round *** a) Front Rack Lunges b) Pull Ups c) Push Press d) Muscle Snatch

  • WORKOUT OF THE DAY – FRIDAY 12/28/18

    A: 150 m Sprints x 5 Record slowest time B:  10 x Banded Air Squats10 x Seated External Hip Pulls w/ Banded Loop50 ft Monster Walk w/ Banded Loop2 min Olympic Wall Sit C: Lifting Skills – Back Squat 2 sets x 20 reps with empty barbell1 set x 8 reps @ 40% 1-Rep-Max5 sets x…

  • WORKOUT OF THE DAY – THURSDAY 12/27/18

    A:  400 m Run5 – 10 – 15 – 20 – 25 – 30 – 25 – 20 – 15 – 10 – 5a) Single Undersb) Double Unders B: x3 5 x Hanging Scap Retractions10 x Lateral Shoulder Raises20 x Banded Pull Aparts C: EMOM (15 min) 5 x Pull Ups (Rx) OR3 x Pull…

  • WORKOUT OF THE DAY – WEDNESDAY 12/26/18

    Happy Birthday Annie! A: 400 m Run4 min T-Spine (LAX) B: x 2 10 x Sotts Press5 x Scorpions10 x Air Squats C: Lifting Skills – Overhead Squat 2 sets x 20 reps with empty barbell2 x 5 reps @ 50% 1 rep max2 x 5 reps @ 60% 1 rep max1 x 3 reps…

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

    The Twelve Days of Christmas 1 x Snatch2 x Overhead Squats3 x Ground-to-Overhead (G2O)4 x Front Squats5 x Bar Over Burpees6 x Hang Cleans7 x Back Squats8 x Push Press9 x Wall Balls10 x Deadlifts11 x Push Ups12 x Box Jumps

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

    A: 3 min Agility Drills4 min Banded Front Rack Bottom Position B: x2 20 x PVC Pass Through10 x Floor Seated Dumbbell Presses (Bar)20 x Banded Rows C: Lifting Skill – Push Press 2 sets x 20 reps with empty barbell2 x 5 reps @ 50% 1 rep max2 x 5 reps @ 60% 1 rep max1…

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

    A:  1000 m RowBurgener 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 hand200 m Sprint30 sec REST C: Review and Build Snatch Balance…