• Daily WOD Blog

    12052019

    A. Clean/Power Clean, 2-2-2-2-2, Building Weight

    B. Jerk Complex (Push Jerk + Split Jerk), 5 Doubles ((1+1)x2)x5

    C. Front Rack Step Ups, 3X8-12 Reps Each Leg

    D. Weighted Swimmers, 3 sets of 5 reps, Slow and Controlled

  • Daily WOD Blog

    12042019

    Barbell Side Lunge : 4×12, rest 1:30


    As many reps as possible in 12 mins of:

    1 Burpee

    1 D-Ball Ground-to-Over Shoulder, 80/50 lbs

    3 Burpees

    3 D-Ball Ground-to-Over Shoulders, 80/50 lbs

    5 Burpees

    5 D-Ball Ground-to-Over Shoulders, 80/50 lbs …

    Continue adding 2 reps each round to each movement until time expires.


    Repeat 6 Times, holding poses for 2 inhales:

    -Chatarunga (high plank to low plank- modified version with knees on floor)

    -Upward facing dog

    -Downward facing dog

    Work on flowing seamlessly between positions.

  • Daily WOD Blog

    12032019

    For Reps:

    Tabata Medicine Ball Push-up

    Rest 1 min

    Tabata Wall Ball, 20/16 lbs

    Rest 1 min

    Tabata Russian Kettlebell Swing, 70/50 lbs

    Rest 1 min

    Tabata Row Calorie

    Rest 1 min

    Tabata Strict Pull-up

    The Tabata interval is 20 secs of work followed by 10 secs of rest for 10 intervals. Tabata score is the total reps performed in all of the intervals.

  • Daily WOD Blog

    12022019

    4 rounds for time of:

    Run, 400 m

    Handstand Hold, 1 min


    4 rounds for quality of:

    50 Flutter Kicks

    25 Sit-ups

    10 Hollow Body Rocks

    Forearm Plank Hold, 20 secs

  • Daily WOD Blog

    11302019

    Partner WOD

    35 Minutes to Finish:

    3 rounds of:

    30 Toes-to-bars

    30 Sumo Deadlift High-pulls, 95/65 lbs

    30 Echo Bike Calories

    — then —

    100 Wall Balls, 20/12 lbs

    — then —

    2 rounds of:

    30 Toes-to-bars

    30 Sumo Deadlift High-pulls, 95/65 lbs

    30 Echo Bike Calories

    — then —

    100 Wall Balls, 20/12 lbs

    — then —

    30 Toes-to-bars

    30 Sumo Deadlift High-pulls, 95/65 lbs

    30 Echo Bike Calories

  • Daily WOD Blog

    11292019

    For time:

    150 Double Unders

    20 Hang Squat Cleans, 95/65 lbs

    D-Ball Bear Hug Carry, 80/50 lbs, 50 m

    — then —

    2 rounds of:

    75 Double Unders

    10 Hang Squat Cleans, 135/105 lbs

    D-Ball Bear Hug Carry, 80/50 lbs, 50 m

    — then —

    3 rounds of:

    50 Double Unders

    5 Hang Squat Cleans, 175/135 lbs

    D-Ball Bear Hug Carry, 80/50 lbs, 50 m

  • Daily WOD Blog

    11272019

    21-15-9 reps, for time of:

    Deadlift, 275/185 lbs

    Inverted Burpee


    6 Minutes For quality:

    Downward Dog

    Cobra Pose

    PVC Good Morning

    There will be no class tomorrow, but make sure you check the website for your Thanksgiving day challenge.

  • Daily WOD Blog

    11262019

    For time:

    30 Strict Pull-ups

    60 Push-ups

    90 Air Squats

    — then —

    2 rounds of:

    15 Strict Pull-ups

    30 Push-ups

    45 Air Squats

    — then —

    3 rounds of:

    10 Strict Pull-ups

    20 Push-ups

    30 Air Squats

  • Daily WOD Blog

    11252019

    Every 1 min for 10 mins: 1 Shoulder Press + 1 Push Press + 1 Push Jerk


    Complete as many rounds as possible in 15 mins of:

    5 Dumbbell Push Jerks, 50/35 lbs

    7 Box Jumps, 30/24 in