WOD BLOG

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

    Loading posts...
  • WORKOUT OF THE DAY – THURSDAY 11/1/18

    A: 2 min Assault Bike (Just Arms) 4 min Smash Scapula/Shoulder w/ Lacrosse Ball Against the Wall 3 min Samson Stretch w/PVC Overhead B: x2 5 (ea) x I’s,Y’s, W’s on floor facing down 12 x Wall Slides 12 x Superman 45 sec plank hold C: EOMOM (15 min) – Build up to heavy 3RM 3…

  • WORKOUT OF THE DAY – WEDNESDAY 10/31/18

    A: 31 Cal Row 4 min Foam Roll Lats/T-Spine 3 min Front Rack w/ Band B: x1 31 x Butt Kickers 31 x High Knees 10 x Squats 10 x Plank Scalp Retractions “The 13 Zombies 🧟‍♀️ “ 13 x Front Squat (Save Yourself!) 13 x USSR Kettlebell (Zombie)-Swing 13 x Alternating Kettlebell Snatch(ers) 200…

  • WORKOUT OF THE DAY – TUESDAY 10/30/18

    A: 3 min Single Under/Double Under Practice 4 min Hip Floss 3 min Ankle Floss 2 min Wrist Mobility B: x3 10 x Cossack Squats 10 x Toe Touches (Load Hamstring) 10 x Kettlebell Windmills (Light) 10 x Seated Pass Thrus C: 5 Rounds EMOM MIN 1 Thrusters (95/65; 85/55; 45/35) MIN 2 Barbell Rows…

  • WORKOUT OF THE DAY – MONDAY 10/29/18

    A: 400 m Jog 3 min Trap Smash w/Barbell 4 min Thoracic Bench Stretch 3 min Pec Stretch B: 6/6 x Scorpion Stretches 10/10 x Plank Shoulder Rotations 12 x Band Pull Aparts 12 x Sit-ups C: Bench Press 5-5-5-4-{3} (find your 3 RM) 10 x Plank Walks In Between Sets D: 3 Rounds for Time 20…

  • WORKOUT OF THE DAY – WEDNESDAY 10/24/18

    A: Warm Up 2 min Jump Rope 4 min T-Spine w/Foam Roller 4 min Hip Openers 2 min Ankle Floss B: 3x 12 x Kettlebell Swings (light) 12 x Hamstring Pull Downs 12 x Scorpions 10 x Pull Ups C: “Back Squat” 16min 5-5-5-4-3-2 (6 sets) Build as you go No more then 75% of…

  • WORKOUT OF THE DAY – TUESDAY 10/23/18

    A: Warm Up Speed drills 3 min Pigeon Pose 3 min Shoulder Distraction 3 min Couch Stretch B: 2x 30 sec Plank Hold 10 x Hanging Scap Retraction 12 x Toe Touches 10 x Cross Kicks 12 x Good Mornings C: 20 min AMRAP 25/20 Cal on Bike 20 x Lunges 15 x Dumbbell Deadlifts…

  • WORKOUT OF THE DAY – MONDAY 10/22/18

    A) Warm Up 500 m Row 4 min Hip Floss 3 min Couch Stretch 3 min Wrist/Front Rack Mob w/Barbell B) 2x 10 x Squats 10 x Elbow Pivots w/Barbell 10 x Hollow Rocks 10 x Cossack Squats C) Bear Complex 1 x Power clean 1 x Front Squat 1 x Push Press 1 x…

  • WORKOUT OF THE DAY – FRIDAY 10/19/18

    Warm Up: 3 min Thread the Needle 3 min Cat/Cow 3 min Samson Stretch w/ Side Bend Mobility x2 20 x Band Pass Throughs 6 x Inch Worms 20 x Pack Jacks 8 x Wall Ball SP WOD – 4 rnds for Time (35 min Cap) 10 x Shoulder to Overhead Dumbbell (40/30; 35/25; 25/15)…

  • WORKOUT OF THE DAY – THURSDAY 10/18/18

    A) Warm Up Agility Ladder Drills 4 min T-Spine with Foam Roller 4 min Pigeon Pose B) Mobility 2x 10 x Scorpions 10 x Kettle Bell Arm Bar 10 x 1/2 Turkish Get Ups 10 x Air Squats C)  WOD 20 min #1 AMRAP 4 min 25/20 x Calorie Row 21 x Power Cleans (135/95;…

  • WORKOUT OF THE DAY – WEDNESDAY 10/17/18

    A) Warm Up 3 min Jump Rope 3 min Smash Glutes LAX 4 min Foam Roll Hammies 2 min Cobra Stretch for the Abs B) 2X or 3x 20 x Jumping Jax 5/5 x Hamstring Pull Downs 10 x Pull Ups C) Happy Birthday Cara O! 31 x Barbell Curls 31 x Split Squats (15/16)…