WOD BLOG

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

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  • WORKOUT OF THE DAY – THURSDAY 11/22/18

    HAPPY TURKEY DAY!!! A: Warm Up Speed Drills 2 min Spider Man Stretch 6 min Hip Openers B: “Turkey Legs” – Teams of 2 or 3 100 x Deadlifts (135/115; 95/75; 75/55) 50 x “Sync” Bar Over Burpees 100 x Hang Power Cleans 50 x Box Jumps or Step Ups (24/20″; 20/18″; 18/12″) 100 x…

  • WORKOUT OF THE DAY – WEDNESDAY 11/21/18

    A) Tabata Jump rope (15min +-) 4 min Foam Roll Lats/Hammies 4 min Foam Roll Lower Back/IT Band 3 min Front Rack Stretch B) 2-3x 8 x Hollow Body Rocks 10 x Scorpions 12 x Kettlebells Windmills 25 ft Waiter walk C: 4 Rounds for time: 400 m run :30 L Sit 20 x Front…

  • WORKOUT OF THE DAY – TUESDAY 11/20/18

    A: 400 m Row 4 min Hip Floss 4 min T-Spine/Lats B: 1x 15 x Air Squats 5/5 x Shoulder Rotations in Plank 8 x Ring Rows HAPPY BIRTHDAY TONY C!! “ CROSSFIT TOTAL” Sum of the Best of Each Lift Back Squat Shoulder Press Deadlift **You will get 3 attempts at each to lift…

  • WORKOUT OF THE DAY – MONDAY 11/19/18

    A: Speed Drills 4 min Couch Stretch 3 min Overhead Distraction w/Band 3 min Smash Glutes w/LAX B: 2X 5 x Inchworms 60 x Single Unders 5 x T-Push Ups 10 x Scap Retraction on Pull-Up Bar C: “The Filthy OCHO” 50 Box step Over (24/20) 50 Jumping Pull-ups 50 Kettleball Swings (35/26) 50 Steps Walking…

  • WORKOUT OF THE DAY – THURSDAY 11/15/18

    A: 2 min Jump Rope 4 min Foam Roll Lower Back & Lats 4 min Pigeon Pose B: 2x 20 x Jumping Jacks 25 ft Bear Crawl 20 x High Knees 25 ft Walking Lunge 20 x Butt Kickers 25 ft Inch Worm C: Tabata WERK 10 sec Rounds 20 sec work/10 sec rest #1)…

  • WORKOUT OF THE DAY – WEDNESDAY 11/14/18

    A: Agility drill 4 min Hip Opener 4 min Couch Stretch 3 min Foam roll lats B: 2x 10 x Scap Retractions off Pull-up Bar 20 x Band Pull-Aparts (focus on back muscles) 12 x Glute Bridges 5/5 x Shoulder Rotations in Plank Position C: Skill: Bar Muscle-Ups a) 3-5 Strict Pull ups b) 3-5…

  • WORKOUT OF THE DAY – TUESDAY 11/13/18

    A: Tabata Assault Bike 4 min Hip Floss 4 min T-Spine w/Lax 3 min Wrist Mobility B: 2x 10 x Cossack Squats 10 x Iron Cross 10 x Scorpion 8 x V-Ups STRENGTH: FRONT SQUAT -5x @50% of 1RM Front Squat -5x@60% -4x @70% -4x @70% -3 @75% -2 @80% *rest 3min 8min AMRAP: -10…

  • WORKOUT OF THE DAY – MONDAY 11/12/18

    Veterans Day Speed Drill 4 min Hamstring Pull w/Band 4 min Hip Openers 3 min Wrist Mobility B: 2-3x 10 x Squats 20 x PVC Pass Thrus 10 x OHS w/PVC 10 x Scap Pull Ups 25 ft Waiter Walk w/Plate “A salute to our veterans”. (Mod Lumberjack WOD) For Time • 20 x Deadlifts…

  • WORKOUT OF THE DAY – FRIDAY 11/9/18

    A: 2 min Assault Bike 2 min Childs Pose 2 min Downward Dog 3 min Butterfly Pose/Stretch B: 3x 5 x Hollow Rock 10 x Mt Climbers (5 each leg) 12 x Kettlebell Halo C: Turkish Get UP (16 min) 5/5 – 5/5 – 5/5 – 5/5 – 5/5 D: Complete 180 Kettlebell Swings **5 Burpees…

  • WORKOUT OF THE DAY – THURSDAY 11/8/18

    A: 400 m Run 3 min Pec Smash 4 min T-Spine Lax B: 2-3x 12/12 x Kettlebell Windmills 10 x Ring Rows 18 x Band Pull Apart 12 x Muscle Clean w/PVC or Barbell C: 6 Rounds for Time (25 min cap) 6 Power Clean (135/115; 105/85; 75/55) 6 Bench Press (115/105; 95/75; 65/55) 2…