WOD Blog

MONDAY 210322 Every Minute On The Minute for 20:00 (20 rounds!) 5 Pull-ups 10 Push-ups 15 Squats Note: Continue the EMOM progression as long as...

SATURDAY & SUNDAY 210320 We hope you can join us for our FREE Saturday 10:00AM community workout! Patrick and Peter are warriors!...

FRIDAY 210319 Tabata Assault Bike (5 rounds of 20 seconds "on" followed by 10 seconds "off") Rest 2:00 then, Tabata Concept2 Row (5 rounds of 20...

THURSDAY 210318 0:00 to 1:30 = Concept2 Row, 250 meters 1:30 to 3:00 = Kettlebell Swing, 30 repetitions (53lb. / 35lb.) 3:00 to 4:30 = Toes to Bar,...

WEDNESDAY 210317 Back by popular demand! “Lynne” Complete Five Rounds of, Bench Press, Maximum Repetitions (135lb. / 85lb.) Rest approximately 10...

TUESDAY 210316 On a 5:00 clock, Minute One = Wallball, 15 repetitions (20lb. / 10lb.) Minute Two = Box Jump, 15 repetitions (20 inches) Minute Three...

MONDAY 210315 On a 10:00 Clock (5 rounds each station) Minute One: Clean and Jerk, 3 repetitions (155lb. / 85lb.) Minute Two: Chest to Bar Pull-up,...

SATURDAY & SUNDAY 210313 We hope you can join us for our FREE Saturday Community Workout at 10:00AM. "The Three Author's"...

FRIDAY 210312 10 hand release push-ups 10 double-unders 20 hand release push-ups 30 double-unders 30 hand release push-ups 60 double-unders 40 hand...

THURSDAY 210311 Bench Press, 3,3,3,3,3 repetitions (tempo from the rack) Rest as needed then, On a 15:00 clock (5 rounds each station) Minute One =...

WEDNESDAY 210310 Split Jerk, 5,3,1,1,1 (from the rack) Rest as needed then, Every Minute On The Minute for 12:00 (6 rounds) Minute One = Shoulder to...

TUESDAY 210309 Every 3:00 for 15:00 (5 rounds) 0:00 - 1:30 = Assault Bike, 15 calories (10 women) 1:30 - 3:00 = Kettlebell Swings, 30 repetitions...

MONDAY 210308 Three Rounds for Time, Run 400 meters Thruster, 9 repetitions (95lb. / 65lb.) Hang Power Clean, 15 repetitions Deadlift, 21...

SATURDAY & SUNDAY 210306 We hope that you can join us on Saturday at 10:00AM for our FREE community workout! _______________

FRIDAY 210305 Every 5:00 for 20:00 (4 rounds) 4 Shoulder to Overhead (see note below on weight) 8 Front Squats 12 Deadlifts Run 300 meters Note:...

THURSDAY 210304 Evolution A: Every Minute On The Minute for 5:00, One Round of "Cindy" 5 Pull-ups 10 Push-ups 15 Squats Evolution B: Every Minute On...

WEDNESDAY 210303 Three 5-minute rounds of: 300 meter Farmers Carry (53lb. / 35lb. Kettlebell) Then as many reps as possible of: 5 burpees 10...

TUESDAY 210302 Complete Five Rounds, Concept2 Row, 200 meters (SPRINT!!!) Tempo Deadlift, 5 repetitions (5 second tempo) Rest as needed then, Tabata...

MONDAY 210301 For time: 10 Thrusters, (95lb. / 65lb.) Run 400 meters 20 Thrusters Run 800 meters (Floral) 30 Thrusters Run 1 mile (Big Loop) Cash...

SATURDAY & SUNDAY 210227 We hope you can join us for our FREE Saturday 10AM Community Workout. _______________

FRIDAY 210226 "The Hottest Shot" On a 21:00 clock (7 rounds) Station One: Power Clean, 9 repetitions (135lb. / 85lb.) Station Two: Squats, 30...

THURSDAY 210225 On a 20:00 clock (5 rounds each station) Station One: Deadlift, 15 repetitions (135lb. / 85lb.) Minute Two: Double Under, 50...

WEDNESDAY 210224 Every 3:00 for 21:00 (7 rounds) 0:00 – 1:30 = Run a 300 Meter Sprint 1:30 – 3:00 = 1 round of “J-Bird” 1 Power Clean 1 Hang Squat...

TUESDAY 210223 Complete 4 Rounds, On a 3:00 clock, Concept2 Row, 400 meters Jiu Jitsu Bench Press, As Many Rep's As Possible (135lb. / 85lb.) Rest...