WOD BLOG

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

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  • WOD – FRIDAY 8/16/19

    “Hangnail” AMRAP 16: 30 x Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Assault Bike 20 x Lateral Barbell Burpees 15 x Deadlifts (245/165)

  • WOD – THURSDAY 8/15/19

    “Wreck Trek” On the 10:00 x 3 Rounds: 200 Meter Run 15 x Toes to Bar 200 Meter Wreck Bag Run (50/35) 15 x Wallballs (30/20) 200 Meter Run

  • WOD – WEDNESDAY 8/14/19

    “IHOP” AMRAP 15: 60 x Double Unders 30/24 Calorie Row 15 x Power Cleans (115/85)

  • WOD – TUESDAY 8/13/19

    “Swole Cycle” Tabata: – Strict Pull-ups – Assault Bike Calories – Push-ups – Assault Bike Calories Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

  • WOD – MONDAY 8/12/19

    “Hit and Run” 3 Rounds: 400 Meter Run 12 x Dumbbell Power Snatches (70/50) 21 x Single Dumbbell Squats (70/50)

  • WOD – SUNDAY 8/11/19

    “Double Fist” For Time: 500 Meter Row 12-9-6: Double Dumbbell Deadlifts Double Dumbbell Push Press 1000 Meter Row 12-9-6: Double Dumbbell Deadlifts Double Dumbbell Push Press 500 Meter Row Dumbbells: (35’s/25’s)

  • WOD 8/10/19 – “31 Heroes”

    “31 Heroes” Teams of 2 AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs (15′) 11 Box Jumps (30/24) *400 Meter Continuous Wreck Bag Run (50/35)

  • WOD 8/9/19 – “Blockbuster”

    “Blockbuster” AMRAP 5: Buy-In: 35/25 Calorie Assault Bike Max Rounds of “The Chief” (135/95) Rest 5 Minutes AMRAP 5: Buy-In: 25/18 Calorie Assault Bike Max Rounds of “The Chief” (155/105) Rest 5 Minutes AMRAP 5: Buy-In: 15/10 Calorie Assault Bike Max Rounds of “The Chief” (175/125) 1 Round of “The Chief”: 3 Power Cleans 6…

  • WOD 8/8/19 – “Hip Hop”

    “Hip Hop” For Time: 1 Mile Run Directly Into… 50-40-30-20-10: Double Unders AbMat Sit-ups

  • WOD 8/7/19 – “Optimus Prime”

    “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minute: 5 Deadlifts (225/155)