• Daily WOD Blog

    12092019

    A. Back Squat 10-10-10-10

    B. Front Squat 3-3-3-3


    4 rounds for quality of:

    Handstand Hold, 30 secs

    Chin Over Bar Hold, 30 secs

    Forearm Plank Hold, 30 secs

    Hanging L-Sit, 30 secs

  • Daily WOD Blog

    12072019

    Partner WOD For Time:

    2 Rounds:

    50 Cal Row

    25 Snatches 135/95 lb

    2 Rounds:

    400M Run, 100M Intervals

    25 Clean and Jerks 135/95 lb

    2 Rounds:

    50 Cal Echo Bike

    25 Thrusters 135/95 lb

    *No rest between sections. Only 1 person works at a time. Make this heavy or it won’t be that challenging. Scale to 115/75 or 95/65 if needed.

  • Daily WOD Blog

    12062019

    5 rounds for time of:

    12 Toes-to-bars

    30 Double Unders

    12 Hanging Windshield Wipers On Pullup Bars

    30 Double Unders

    The club/childcare will close at 6 PM for our annual company Christmas party. The 5 PM class will end promptly at 5:50 PM.

  • 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