• Daily WOD Blog

    12202019

    3 rounds for time of:

    Run, 800 m

    50 Back Extensions

    50 GHD Sit-ups

    In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005. With heavy hearts we offer our prayers and condolences to his wife, Laura, and daughter, Molly.

    The price of freedom, and it’s worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

    Image result for michael hero wod
  • Daily WOD Blog

    12182019

    Complete as many rounds as possible in 15 mins of:

    Run, 200 m

    Dumbbell Farmers Carry, 50/35 lbs, 100 m

    20 Dumbbell Front Squats, 50/35 lbs


    Complete as many rounds as possible in 12 mins for quality of:

    5 V-ups

    7 AbMat Sit-ups

    9 Good Mornings, 65/45 lbs

  • Daily WOD Blog

    12172019

    For time:

    10 Strict Muscle-ups, AFSAP

    Handstand Walk, 100 ft, AFSAP

    10 Strict Muscle-ups, AFSAP

    Every time you break complete: Floor L-Sit, 20 secs


    3 rounds for quality of:

    Chest To Floor Stretch, 1 min

    Banded Lat Stretch, 1 min

  • Daily WOD Blog

    12162019

    Bear Complex : 1 Rep Max

    Rules:

    1. Once the bar is lifted, the rep has started. If the bar drops at any point before the entire complex is completed, then it is a no rep.

    2. Power cleans, squat cleans, or clusters are permitted as long as the athlete shows full depth in the squat and full lockout of the knees, hips, and elbows overhead.


    6 rounds for quality of:

    High Plank

    Low Plank

    Upward Dog

    Downward Dog

    Work on flowing between each movement as seamless as possible. Get two deep inhales at each position.

  • Daily WOD Blog

    12142019

    Every 1 min for 4 mins: 15 Wall Balls, 20/14 lbs

    Every 1 min for 4 mins: 8 Deadlifts, 225/155 lbs

    Every 1 min for 4 mins: 15 Wall Balls, 20/14 lbs

    Every 1 min for 4 mins: 8 Bench Press, 135/75 lbs

    –Rest 4 min–

    Every 1 min for 4 mins: 60 Double Unders

    Every 1 min for 4 mins: 5 Deadlifts, 315/200 lbs

    Every 1 min for 4 mins: 60 Double Unders

    Every 1 min for 4 mins: 8 Bench Press, 185/100 lbs

  • Daily WOD Blog

    12132019

    For 4 cycles:

    AMRAP in 3 mins of:

    10 Double Unders

    5 Burpees

    Rest 1 min between each cycle.

    For each cycle continue the AMRAP.


    As many reps as possible in 2 mins of:

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

  • Daily WOD Blog

    12102019

    5 rounds for distance of:

    Row, 50 secs / rest 10 secs

    Row, 40 secs / rest 20 secs

    Row, 30 secs / rest 30 secs

    Row, 20 secs / rest 40 secs

    Row, 10 secs / rest 50 secs