• Daily WOD Blog

    08312019

    3 Rounds For Time

    25 Toes To Bar

    25 Med Ball Push Ups

    25 Slam Balls 30/15 lb

    25 Parallette Pass Throughs

    25 Barbell Overhead Lunges 95/65 lb

  • Daily WOD Blog

    08302019

    Complete as many rounds as possible in 5 mins of:

    12/10 Row Calories

    10 Box Jumps, 24/20 in

    Rest two minutes.

    Complete as many rounds as possible in 5 mins of:

    10 Thrusters, 75/55 lbs

    10 Pull-ups

    Rest two minutes.

    Complete as many rounds as possible in 5 mins of:

    20 Double Unders

    7 Burpees

  • Daily WOD Blog

    08292019

    Power Snatch + Hang Squat Snatch + Overhead Squat 1-1-1-1-1-1-1-1-1-1


    Run 1 mi at 70% (Push Pace)

  • Daily WOD Blog

    08282019

    5 rounds, each round for time, of:

    250 Rows

    Sprint, 200 m

    30 Double Unders

    Rest 2 mins between each round.


    Dumbbell Z Press 3×12

    Use the same weight for each set.

  • Daily WOD Blog

    08272019

    3-6-9-12-15-18-21 reps, for time of:

    Devil Press, 50/30 lbs

    Toes-to-bar


    5 rounds for quality of:

    2 Kneeling Jump To Vertical Leaps

    4 Standing Broad Jumps

  • Daily WOD Blog

    08262019

    Back Squat 3-3-3-3-3


    3 rounds for quality of:

    Echo Bike, 2 mins

    6 Front Squats, 1x bodyweight

    9 Strict Pull-ups


    For quality:

    Scale Practice, 2 mins

    Handstand Practice, 2 mins

    Stretch, 2 mins

  • Daily WOD Blog

    08232019

    See you at 9:30 AM. -Heather

  • Daily WOD Blog

    08232019

    Back Squat 4-4-4-4-4


    Run 2 miles. This is an all out effort for time.


    For quality: Stretch, 5 mins

  • Daily WOD Blog

    08222019

    25 Minutes to get as far as possible:

    50 Hang Power Cleans, 115/75 lbs

    — then —

    30-20-10

    Sumo Deadlift High-pulls, 115/75 lbs

    Unbroken Double Unders

    — then —

    150 Wall Balls, 20/16 lbs

    — then —

    30-20-10

    Handstand Push-ups

    Box Jump Overs, 24/20 in

    AbMat Sit-ups


    3 rounds for quality of:

    Downward Dog, 30 secs

    Childs Pose, 30 secs

    Seal Stretch, 30 secs

    L-Sit Hold, 30 secs

  • Daily WOD Blog

    08212019

    For quality: Squat Snatch, 20 mins


    Every 1 min for 14 mins, alternating between:

    3 Ring Muscle-ups

    1 Squat Snatch, 185/115 lbs

    RX + 205/135 lb


    Pigeon Stretch, 4 mins