WOD BLOG

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

    Loading posts...
  • 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:…

  • WORKOUT OF THE DAY – TUESDAY 2/13/18

    A: 500M ROW 2 MIN PEC SMASH (LAX) 2 MIN SINK STRETCH (BB+BENCH) 2 MIN TABLE POSE/STRETCH 4 MIN WALL BALL T-SPINE STRETCH B: 3X 25′ BEAR CRAWL 5 INCH WORMS 5/5 HOLLOW ROCK/SUPER MAN 10 BANDED PULL-A PARTS C: BENCH PRESS 5-5-3-3-2 D: 14 MIN AMRAP: 5 HAND RELEASE PUSH-UPS 10 HANG POWER CLEAN…

  • WORKOUT OF THE DAY – MONDAY 2/12/18

    A: TABATA ASSAULT BIKE (4 MIN) 4 MIN SAMSON STRETCH W/LATERAL BEND 2 MIN GLUTE SMASH (LAX) B: (3X) 25′ DUCK WALK 6 BS W/3 SEC PAUSE IN BOTTM OF SQT. 10 BOX STEP UPS 5/5 IRON CROSS (FACE UP) C: 12 MIN BS EMOM ** MOVE UP 5LB EACH MIN 4 REPS-BS 1 1/4…