WOD BLOG

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

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  • WORKOUT OF THE DAY – TUESDAY 10/17

    500m Row Overhead Squat 5-5-5 Snatch Balance 3-3-3 Hang Squat Snatch 1-1-1 5 RNDS For Time: 20- Push Ups 10- Dips 20- Cal Row

  • WORKOUT OF THE DAY – WEDNESDAY 10/11/17

    Press Progression (@ 30% BW) 3x Max Effort Strict Press 2x Max Effort Push Press 1- Max Effort Push Jerk (Record Lowest Count Of Each Set)   “Jess M.” Chip Away WOD For Time: 500m Row 32- Ab Mats 32- Wall Balls 500m Row 32- KB Swings (USA) 32- DB Snatch 500m Row

  • WORKOUT OF THE DAY – MONDAY 10/16

    *B-WOD Happy B-Day Matthew G. & Julie R.   400m Run Weighted Pull Ups 3/3-3/3-3/3-3/3 (Pull-Up/ Chin-Up) 15min AMRAP: Buy In: 10- Deadlift (Body Weight) 36- KB/ DB Thrusters Rx (35/ 26) S (26/ 18). 29- Double Unders/ x2 Singles Cash Out: 16- Burpees

  • WORKOUT OF THE DAY – SATURDAY 10/14/17

    7 Rep Max Front Squat Score Is Total Of Highest 7 Rep Weight Between Pair As A Pair: 40-30-20 Hand Release Push Ups Partner DL           Rx (305/ 245) S (275/ 205)           Partner Must hold a Squat while Partner engages Push Ups

  • WORKOUT OF THE DAY – FRIDAY 10/13/17

    Row Sprints E”O”MOM: x5 (400m) Minus 50m ea. SetTABATA: Ab MatsTABATA: Air Squats Tempo Box Squats:5-5-5-5   Michelle Friday 13th Extrava-WOD15min EMOM 3- Ring Dips (Even) Max Effort Bench 5- Strict Pull Ups (Odd) Max Effort Bench Rx (Bar Weight) (Score Total Reps Of Bench)

  • WORKOUT OF THE DAY – THURSDAY 10/12/17

    Weighted Pull Ups (Rings) 3-3-3-3-3 5 RNDS For Time: 10- Jumping Pull Ups 5- Push Ups 30- Double Unders 

  • WORKOUT OF THE DAY – TUESDAY 10/10/17

    For Greatness: Kip Clinic & Front Squats Superman/ Hollow 10-10-10 Kipping K2H 8-8-8 Kipping T2B 5-5-5 Kipping K2H 8-8-8 Superman/ Hollow 10-10-10 (2 Front Squat @ 70% of 1RM Between Sets )

  • WORKOUT OF THE DAY – MONDAY 10/09/17

    For Time: 49- USSR Swings 2/2- DB Snatch 49- Box Jumps/ Step Ups 2/2- DB Snatch 49- KB Sumo DLHP 2/2- DB Snatch   Hang Total: For Total Load (Build Up To Start Weight) 1) Hang Clean 2) Hang Snatch Best Of “3” Attemps Total Of Heaviest Combined

  • WORKOUT OF THE DAY – SUNDAY “FUNDAY” 10/08/17

    AMRAP (6min) 50’- Farmer Carry Rx (53/35) S (35/26) 6- Ring Pull Ups 6- Front Rack KB Squats 6- KB Push Press Front Squat Ladder Warm-Up/ Build To Starting Weight (5-5-3) EMOM (6min) Front Squat Singles Ham Jr. B-Day Jam For Time: 10- KB Swings (USA) Rx (53/35) S (35/26) 8- Hang PWR Cleans Rx…

  • WORKOUT OF THE DAY – SATURDAY 10/07/17

    Split Jerk (5min) Teams Will Record Their “Combined” Max Load. “Jen B-Day JAMRAP” As A Pair: 7- Clean & Jerks (Alternating) Rx (155/105) S (135/85) 10- Synchronized T2B