WOD Blog

22 OCTOBER 2020

22 OCTOBER 2020

THURSDAY 201022 "Mad Dog" Three Rounds for Time, 21 Kettlebell Swings (53lb. / 35lb.) 15 Burpees 9 Toes to Bar Cash out with 100 double unders (or...

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21 OCTOBER 2020

21 OCTOBER 2020

WEDNESDAY 201021 Complete Three Individually Timed Rounds, 2 Rounds of "Strict Cindy" Concept2 Row, 500 meters Rest as needed then, Weighted Box...

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20 OCTOBER 2020

20 OCTOBER 2020

TUESDAY 201020 Tempo Deadlift, 7,5,3,1 repetitions (5 second tempo) Between sets of Deadlift, Windshield Wiper, 7,5,3,1 repetitions (SEE VIDEO) Rest...

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19 OCTOBER 2020

19 OCTOBER 2020

MONDAY 201019 Three Founds for Time, Run 400 meters Thruster, 25 repetitions (45lb. / 35lb. barbell) 15 Pull-ups Rest as needed then, Grinder Drill,...

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17 OCTOBER 2020

17 OCTOBER 2020

SATURDAY & SUNDAY 201017 We hope you can join us on Saturday at 10:00AM for our FREE community workout. Mike has been crushing it!...

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16 OCTOBER 2020

16 OCTOBER 2020

FRIDAY 201016 Complete Three Individually Timed "Sprint Rounds" Concept2 Row, 400 meters Shoulder to Overhead, 9 repetitions (135lb. / 85lb.) 12...

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15 OCTOBER 2020

15 OCTOBER 2020

THURSDAY 201015 “Say What?” On a 1:00 clock, Assault Bike, 10 calories (7 women) Kettlebell Swing, As Many Repetitions As Possible (53lb. / 35lb....

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14 OCTOBER 2020

14 OCTOBER 2020

WEDNESDAY 201014 As Many Rounds As Possible in 7:00 of, Double Under, 50 repetitions (or 100 single jumps) Dumbbell Thruster, 10 repetitions (35lb....

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13 OCTOBER 2020

13 OCTOBER 2020

TUESDAY 201013 5-4-3-2-1 repetitions of: Rope Climbs (or 7 strict Pull-ups = 1 Rope Climb) Clean and Jerks Note: Increase weight on the clean and...

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12 OCTOBER 2020

12 OCTOBER 2020

MONDAY 201012 21-18-15-12-9-6-3 reps for time of, Front Squats (95lb. / 65lb.) Toes to Bar Note: This is an old-school classic couplet that...

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10 OCTOBER 2020

10 OCTOBER 2020

SATURDAY & SUNDAY 201010 We hope you can join us on Saturday at 10:00AM for our FREE community workout. ______________

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09 OCTOBER 2020

09 OCTOBER 2020

FRIDAY 201009 Complete Five Rounds, Concept2 Row, 200 meters Rest as needed then, Jiu Jitsu Bench Press, As Many Repetitions As Possible (135lb. /...

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08 OCTOBER 2020

08 OCTOBER 2020

THURSDAY 201008 Every 2 Minutes for 14:00 (7 rounds) Hang Power Clean, 9 repetitions (see note below on weight) 30 Squats Rest as needed then,...

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07 OCTOBER 2020

07 OCTOBER 2020

WEDNESDAY 201007 For Time, 21,15,9 repetitions of Power Snatch (95lb. / 65lb.) Chest to Bar Pull-up Rest as needed then, Barbell Front Rack Walking...

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06 OCTOBER 2020

06 OCTOBER 2020

TUESDAY 201006 Four Rounds for Time, Run 400 Meters Kettlebell Sumo Deadlift High Pull, 30 repetitions (53lb. / 35lb.) Toes to Bar, 15 repetitions...

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05 OCTOBER 2020

05 OCTOBER 2020

MONDAY 201005 On an 18:00 clock, "Around the Track" Round 1: Minute One: Kettlebell Swing, 12 repetitions (53lb. / 35lb.) Minute Two: "Cindy" (3,6,9...

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03 OCTOBER 2020

03 OCTOBER 2020

SATURDAY & SUNDAY 201003 We hope you can join us for our FREE Saturday community workout today at 10:00AM. Effort always looks so good!...

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02 OCTOBER 2020

02 OCTOBER 2020

FRIDAY 201002 Complete Seven Rounds Concept2 Row, 200 meters (this is an all out sprint!) Rest as needed then, Power Clean, 3 repetitions (see note...

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01 OCTOBER 2020

01 OCTOBER 2020

THURSDAY 201001 On a 21:00 clock (7 rounds each station) Minute One: Double Under, 30 repetitions (or 50 single jumps) Minute Two: Barbell Thruster,...

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30 SEPTEMBER 2020

30 SEPTEMBER 2020

WEDNESDAY 200930 Every 90 seconds for 15:00 (10 rounds) Deadlift, 3 repetitions Hang Power Clean, 2 repetitions Shoulder to Overhead, 1 repetition...

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29 SEPTEMBER 2020

29 SEPTEMBER 2020

TUESDAY 200929 For Time, Evolution A: Run 1000 Meters (Floral Loop - or Concept2 Row 1000 meters) Kettlebell Swing, 50 Repetitions (53lb. / 35lb.)...

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28 SEPTEMBER 2020

28 SEPTEMBER 2020

MONDAY 200928 Evolution A: On an 8:00 clock, Tabata Back Squat (65lb. / 45lb.) Rest 10 seconds, In the remaining 4:00, Shoulder Press, As Many...

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26 SEPTEMBER 2020

26 SEPTEMBER 2020

SATURDAY & SUNDAY 200926 We hope you can join us on Saturday at 10:00AM for our FREE Community Workout! _______________

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25 SEPTEMBER 2020

25 SEPTEMBER 2020

FRIDAY 200925 "Awful Annie" For Time, 50,40,30,20,10 repetitions of, Double Under Sit-up 5,4,3,2,1 Power Clean (185lb. / 125lb.) Note: If you do not...

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