WOD BLOG

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

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  • WORKOUT OF THE DAY – FRIDAY 2/15/19

    A: 4 Rounds at Warm-Up Pace 15/10 Cal Row 10 x Lateral Burpee Over Rower B: 4 min Hip Floss (90 degrees to Rig) C: Stamina Squatting EMOM12 Even Min: 1 x Front Squat Odd Min: 3 x Back Squat Weight for Both: 72% of Front Squat 1RM  D: “HIND SIGHT” – AMRAP20 20 x…

  • WORKOUT OF THE DAY – THURSDAY 2/14/19

    Movement Clinic Day: Snatch A: Warm Up 400 m Run Line Drills: High Knees, Butt Kickers, Toe Walk/Heel Walk, Heel Walk + Toe Touch, Lunge + PVC Pass-Thru, Squat + Broad Jump PVC Burgener Warm-Up / Skill Transfer Exercises Rest Burgener Warm-Up / Skill Transfer with Barbell B: Snatch Progressions  2 x 10 Empty Barbell…

  • WORKOUT OF THE DAY – WEDNESDAY 2/13/19

    A:  Running/Line Drills Team Obstacle Race B: “CINDY” – AMRAP20 5 x Pull-Ups 10 x Push-Ups 15 x Air Squats C: Core Finisher Tabata Hollow Rocks

  • WORKOUT OF THE DAY – TUESDAY 2/12/19

    A: 400 m Run “Sally” with PVC Strict Press (to “Flower” by Moby; 2 min) B: Jerk Technique Review + EMOM10 1 x Push Jerk 1 x Split Jerk Build to Heavy Complex C: “Crtl – Alt – Dlt” – AMRAP7 30 x Double-Unders (S: 60 Single-Unders) 8 x Hang Power Cleans  (Rx: 115/85; S:…

  • WORKOUT OF THE DAY – MONDAY 2/11/19

    A: Warm-Up EMOM9 Min 1: 30 sec Single- or Double-Under Min 2: 30 sec Air Squat Min 3: 30 sec PVC Pass Through B: 2/2 Ankle Floss w Kettlebell on Knee C: Stamina Squatting EMOM12 Even Min: 3 x Front Squat Odd Min: 6 x Back Squat Weight for Both: 58% Front Squat 1RM D:…

  • WORKOUT OF THE DAY – FRIDAY 2/8/19

    A: x3 at Warm Up Pace Assault Bike (0.5/0.4 mi) 20/20 x Lateral Band Walks 10 x Kettlebell Front Rack Kneeling to Stand B: Stamina Squatting – EMOM – 12 min Even Minute: 1 Front Squat Odd Minute: 3 Back Squat NOTE: Both Lifts at 70% Front Squat 1RM C: “JT+” Buy-In: 100 Double-Unders/300 Single…

  • WORKOUT OF THE DAY – THURSDAY 2/7/19

    Movement Clinic: Double-Unders! A: Warm Up 1000 m Row 3 Rounds: 5 x Inch Worms 5 x Sampson Stretches 5/5 x Arm Circles (Fwd/Back) B: 30 Sec On/30 Sec Off Single Unders Jump Side to Side Singles Jump Forward and Backward Singles 15/15 Sec Singles on One Foot  C: Double-Under Progressions Slow and Tall Singles …

  • WORKOUT OF THE DAY – WEDNESDAY 2/6/19

    A: EMOM12  Min 1: 30 Sec Assault Bike Min 2: 5 x Broad Jumps Min 3: 8-10 Banded Pull Aparts B: Kneeling Landmine Press 6 sets of 6 reps/side Build in weight to heavy C: “ATLAS” (AMRAP – 14 min) 2 x Squat Cleans 8 x Bar Facing Burpees 4 x Squat Cleans 8 x…

  • WORKOUT OF THE DAY – TUESDAY 2/5/19

    Movement Clinic Day Happy Birthday Isabel! We Miss You!! KIPPING for PULL-UPS and TOES-TO BAR A: Warm Up 400 m Run 3 Rounds at Warm-Up Pace 8 x USSR Kettlebell Swings 30 x Single- or Double-Unders 15 x Ab Mat Sit Ups B: Hollow/Arch  3 x 15 sec Holds of Each Position C: Kipping Progressions…

  • WORKOUT OF THE DAY – MONDAY 2/4/19

    Happy Birthday Mike Pitts! A:  “Roxanne” Warm-Up B:  Stamina Squatting EMOM (12) Even Minute: 3 x Front Squat Odd Minute: 6 x Back Squat For Both: Use 55% Front Squat 1RM C: “JOKER” Toes-to-Bar 1 – 2 – 3 – 4 – 5 – 6 – 8 – 9 – 10 Rx: Toes-to-Bar; S: Hanging…