• 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

  • Daily WOD Blog

    11182019

    21-15-9 reps, for time of:

    Floor Press, 185/125 lbs

    Squat Clean, 135/95 lbs

    –Then Rest 3 Minutes–

    3 rounds, each round for time, of:

    100 Double Unders Rest

    2 mins between each round.

  • Daily WOD Blog

    11152019

    For time:

    Run, 1600 m

    Rest 3 mins

    Run, 1200 m

    Rest 2 mins

    Run, 800 m

    Rest 1 min

    Run, 400 m

    RX+ Wear a weighted vest.


    With remaining class time…

    For quality:

    Scales

    L-Sits

    Handstands

    Planks

    Stretching

  • Daily WOD Blog

    11132019

    Complete as many rounds as possible in 12 mins of:

    3 Toes-to-bars

    6 Dumbbell Push-ups

    9 Dumbbell Front Squats, 35/25 lbs

    –Then Rest 3 Minutes–

    Complete as many rounds as possible in 12 mins of:

    6 AbMat Sit-ups

    9 Dumbbell Floor Press, 35/25 lbs

    12 Weighted Box Step-ups, 35/25 lbs, 24/20 in


    For quality:

    Downward Dog, 2 mins

    Lat Stretch In Child’s Pose, 2 mins