Daily WOD Blog

08242020 – 08282020

Please follow our Facebook page for possible closures due to the storms this week.

Monday 8-24-20

For time: 150 Burpees

Accessory: 3 rounds for quality of:

20 Weighted Box Step-ups, pick load

10/5 Strict Pull-ups

Tuesday 8-25-20

“Rowing Helen”

3 rounds for time of:

Row, 400 m

21 Kettlebell Swings, 53/35 lbs

12 Pull-ups


Tabata Hollow Body Hold

Tabata Superman Hold

Tabata Hollow Body Rock

Wednesday 8-26-20

Tabata Handstand Push-up

Rest 1 min

Tabata Single Leg Squat

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata Jumping Lunge

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Accessory: 3 rounds for quality of:

16 Barbell Floor Wipers

Plank Hold, 45 secs

Thursday 8-27-20


5 rounds for time of:

12 Deadlifts, 155/105 lbs

9 Hang Power Cleans, 155/105 lbs

6 Push Jerks, 155/105 lbs

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.


Tabata Strict Hanging Knee Raise

Tabata Kipping Pull-up

Tabata Downward Dog To Cobra Press Up

Friday 8-27-20

Every 3 mins for 30 mins do:

60 Double Unders

20 Dumbbell Thrusters, 50/35 lbs

Accessory: 3 rounds for quality of:

L-Sit Hold, 30 secs

10 Parallette Pass Throughs