WOD Blog

01 JUNE 2023

01 JUNE 2023

THURSDAY 230601 20 Minute Station Rotation 4 Rounds - 1 Minute Rest between Rounds Station 1 - Ring Pullups Station 2 - Sit-ups Station 3 - DB...

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31 MAY 2023

31 MAY 2023

WEDNESDAY 230531 5 Minute AMRAP 3 Power Clean (#135/85) CP (#155/105) 6 Pushups 9 Squats 5 Minute Rest 3 Minute AMRAP 3 Power Clean (#135/85) CP...

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30 MAY 2023

30 MAY 2023

TUESDAY 230530 Today will start a 5 week skill and strength progression held each Tuesday through June. Skill Progression Overhead Squat “The...

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29 MAY 2023

29 MAY 2023

MONDAY 230529 Memorial Day is a day to remember and honor the men and women who have lost their lives in U.S. wars throughout history. Take this...

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27 MAY 2023

27 MAY 2023

SATURDAY 230527 Memorial Day Murph Heats will start at 9 and will run every 20 minutes.  Those that are not partitioning any of the movements will...

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26 MAY 2023

26 MAY 2023

FRIDAY 230526 Active Recovery Day WOD 2K Row or 2.5 Mile Assault Bike Look to decrease each 500m on the split time for the row _______________...

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25 MAY 2023

25 MAY 2023

THURSDAY 230525 5 Rounds 1 Minute Max Effort - Double Unders 1 Minute Max Effort Overhead Squat (PVC) CP (#45/35) 2 Minute Rest Score will be total...

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24 MAY 2023

24 MAY 2023

WEDNESDAY 230524 L-sit Hold - 90 Seconds Accumulate 90 seconds of L-sit hold in lowest time. Then, 18 Minute EOMOM Odd Minutes - 200m Run Even...

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23 MAY 2023

23 MAY 2023

TUESDAY 230523 Pullup Progression Re-Test Max set of unbroken strict pullups Or with band used for pullup progression Then, Death by Reps Every...

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22 MAY 2023

22 MAY 2023

MONDAY 230522 Strength Push Jerk From the rack 5X1 Then, 15 Minute Station Rotation Station 1 - Alternating Lunges CP (Alt. Pistols) Station 2 -...

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20 MAY 2023

20 MAY 2023

SATURDAY & SUNDAY 230520 Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT! The Community Workout is open to...

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19 MAY 2023

19 MAY 2023

FRIDAY 230519 Half Murph 800m Run 50 Pullups 100 Pushups 150 Squats 800m Run We are just over 2 weeks out from Murph.  This will give you good gauge...

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18 MAY 2023

18 MAY 2023

THURSDAY 230518 Today will be a Dumbbell Day! Find a set of Dumbbells to use for both Evolutions. Evolution A 15 DB Shoulder-to-Overhead (#35/25) CP...

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17 MAY 2023

17 MAY 2023

WEDNESDAY 230517 Core Strength Hanging L-sit Hold Cumulate 75 Seconds total of a hanging static hold Then, 16 Minute EMOM Odd Minutes - 200m Run...

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16 MAY 2023

16 MAY 2023

TUESDAY 230516 5 Rounds for Time 10 Strict Pullups CP (strict body weight) 10 Burpees 10 Deadlift (#135/85) CP (#185/125) 1 min rest (strict minute)...

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15 MAY 2023

15 MAY 2023

MONDAY 230515 Strength Push Press From the rack 5X3 Then, 15 Minute AMRAP 400m Run 30 Pushups 15 Wallballs (#20/14) Coach Melissa looking strong in...

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13 MAY 2023

13 MAY 2023

SATURDAY & SUNDAY 230513 Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT! The Community Workout is open to...

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12 MAY 2023

12 MAY 2023

FRIDAY 230512 Threshold Mash-up Complete 1:00 of Maximum Effort At the Following Stations: Kettlebell Sumo Deadlift High Pull (#53/35) CP (#72/44)...

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11 MAY 2023

11 MAY 2023

THURSDAY 230511 15 Minute Ladder +1 Wallball each minute Max Burpee with remaining time in minute Score is the total Burpees completed during WOD....

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10 MAY 2023

10 MAY 2023

WEDNESDAY 230510 Strength L-Sit Hold Cumulate 60 seconds Time will be recorded as the total time taken to cumulate 60 seconds of L-sit hold. Then,...

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09 MAY 2023

09 MAY 2023

TUESDAY 230509 5 Minute AMRAP 6 DB Front Squat (#35/25) CP (#95/65) 4 Hang Power Clean (#35/25) CP (#95/65) 2...

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08 MAY 2023

08 MAY 2023

MONDAY 230508 Strength Strict Press From the rack 5X5 Then, For Time 21 Deadlift (#165/125) 9/8 Assault Bike Calories 15 Deadlift (#165/125) 15/13...

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06 MAY 2023

06 MAY 2023

SATURDAY & SUNDAY 230506 Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT! The Community Workout is open to...

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05 MAY 2023

05 MAY 2023

FRIDAY 230505 Getting Ready 4 Kelly 4 Rounds 3 Minutes at Each Station Station 1 400m Run Station 2 30 Box Jumps 20 Wallball (#20/14) During this...

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