WOD BLOG

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

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  • WORKOUT OF THE DAY – SUNDAY 6/23/19

    Warm Up 3 Rounds: 1 Minute Easy Row 45 Seconds Up Dog to Down Dog 30 Seconds Kettlebell Deadlifts *Lighter kettlebell weight that in the workout 2 min Couch Stretch “Watermelon” 4 Rounds: 500 Meter Row 35 AbMat Sit-ups 20 Kettlebell Swings (70/53)

  • WORKOUT OF THE DAY – SATURDAY 6/22/19

    “Walmart” Teams of 3 AMRAP 30: 12/9 Calorie Assault Bike 10 Medicine Ball Squat Jumps (30/20) 5 Power Clean and Jerks 1st 6 Rounds: 95/65 2nd 6 Rounds: 115/85 3rd 6 Rounds: 135/95 4th 6 Rounds: 155/105 Parters cycle through full rounds, one at a time. Weights climb after each partner has gone through twice…

  • WORKOUT OF THE DAY – FRIDAY 6/21/19

    Warm Up 200 Meter Run 40 Seconds Each: Active Spidermans Active Samsons Push-up to Down Dog 100 Meter Wreck Bag Run 30 Seconds Each: Frog Hops Reverse Lunges Lateral Hops Over Bags 50 Meter Wreck Bag Run 20 Sec: Easy Burpees Mobility Child’s Pose on Box: 1 Minute Click Here Box Supported Ankle Stretch: 1…

  • WORKOUT OF THE DAY – THURSDAY 6/20/19

    “Mano y Mano” Class Divides Into 2 Teams! 3 Rounds: Team 1: Row Calories (Team Score) Team 2: 400 Meter Prowler Push Teams switch when prowler gets back. 1 prowler for every 3 athletes.

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

    Warm Up 30 Seconds Each: PVC Good Mornings PVC Back Squats Straight Leg Inchworm to Push-up PVC Elbow Rotations PVC Snatch Grip Push Presses Straight Leg Inchworm to Push-up PVC Overhead Squats PVC Snatch Grip RDLs Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Presses 5 Overhead…

  • WORKOUT OF THE DAY – TUESDAY 6/18/19

    Warm Up AMRAP 7: **Partner 1: ** 50 Meter Light Kettlebell Farmers Carry (Each Side) **Partner 2: ** AMRAP: 5 Push-up to Down Dogs 10 Active Samsons *Switch Stations When Partner Returns From Run Kettlebell Warmup *Performed With Light Kettlebell: * 5 Kettlebell Deadlifts 5 Russian Kettlebell Swings 5 Goblet Squats 5 Goblet Reverse Lunges…

  • WORKOUT OF THE DAY – MONDAY 6/17/19

    Warm Up 1 Minute Each: Easy Row Glute Bridges + Air Squats Moderate Row Right Leg Glute Bride + Air Squats Faster Row Left Leg Glute Bride + Air Squats *30 seconds for glute bridge, 30 seconds for air squats Barbell Warmup 5 Good Mornings 5 Elbow Rotations 5 Pausing Back Squats 5 Strict Press…

  • WORKOUT OF THE DAY – FRIDAY 6/14/19

    Warm Up 1 Minute Each: Easy Bike Push-up to Down Dog PVC Pass Throughs 45 Seconds Each: Moderate Bike Inchworm to Push-up PVC Lat Stretch Video 30 Seconds Each: Faster Bike Up Dog to Down Dog PVC Pass Throughs (More Narrow) Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch…

  • WORKOUT OF THE DAY – THURSDAY 6/13/19

    Warm Up Teams of 2 Relay AMRAP 8: 25’ AbMat Overhead Walking Lunge (Right Arm) 5 AbMat Sit-ups 25’ AbMat Overhead Walking Lunge (Left Arm) Other Parter: Dumbbell Front Rack Hold (35’s/25’s) Couch Stretch: 2 Min Ea. Side ABMAT SIT-UPS Knee Position “butterfly”Movement Prep 5 Butterfly AbMat Sit-up 5 Knees Forward AbMat Sit-ups WALKING LUNGES…

  • WORKOUT OF THE DAY – WEDNESDAY 6/12/19

    Warm Up 45 Seconds: Easy Shuttle Runs Slow Air Squats Moderate Shuttle Runs Push-up to Down Dog Faster Shuttle Runs 1 Inchworm to Push-up + 3 Jumping Air Squats *Do this with barbells not on the floor so there is space for the shuttle runs Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow…