WOD Blog

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...

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

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...

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

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

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

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

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

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...

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...

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

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

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,...

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...

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

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...

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

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...

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,...

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

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

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...

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

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...