• Daily WOD Blog

    06292020 – 07032020

    Monday 6-29-20

    Cindy XXX

    As many reps as possible in 20 mins of:

    10 Pull-ups

    20 Push-ups

    30 Air Squats

    15 Pull-ups

    30 Push-ups

    45 Air Squats

    20 Pull-ups

    40 Push-ups

    60 Air Squats

    25 Pull-ups

    50 Push-ups

    75 Air Squats

    30 Pull-ups

    60 Push-ups

    90 Air Squats

    Accessory: Row 1000 m TT


    Tuesday 6-30-20

    Push Jerk 3-3-3-3-3-3-3

    For quality: Monostructural Cardio, 8 mins


    Wednesday 7-1-20

    Row or Sprint: 8-10x 200 m, rest 1:30

    Accessory:

    Tabata Forearm Plank Hold

    Tabata R Side Plank

    Tabata L Side Plank

    Tabata Flutter Kick


    Thursday 7-2-20

    5 rounds for time of:

    12 Hang Power Clean & Jerks, 115/75 lbs

    9 Thrusters, 115/75 lbs

    6 Power Snatches, 115/75 lbs


    Friday 7-3-20

    For time:

    3 rounds of:

    20 Goblet Squats, pick heavy load

    Rest 1 min

    — then —

    10 rounds of:

    Bike or Row, 30 secs

    Rest 1 min

    — then —

    10 rounds of:

    Double Under, 1 min

    Rest 1 min


    We will have our normally scheduled Saturday class on July 4th. See you at 9:30 AM.

  • Daily WOD Blog

    06222020 – 06262020

    We will be closed Monday – Wednesday of this week. Please follow us on social media for updates.


    Thursday 6-25-20

    Back Squat 5-5-5-5

    Complete as many rounds as possible in 10 mins of:

    10 Burpees

    20 Wall Balls, 20/14 lbs, 10/9 ft


    Friday 6-26-20

    4 rounds for quality of:

    Shuttle Run, 20 m, 1 min

    Rest 1 min

    Burpee Box Jump, 24/20 in, 1 min

    Rest 1 min

    Sumo Deadlift High-pull, 95/65 lbs, 1 min

    Rest 1 min

    Accessory: SLIPS

  • Daily WOD Blog

    06152020 – 06192020

    Monday 6-15-20

    “Death By” – Pull-ups and Thrusters : 1 rep + 1 rep / 1 min

    Accessory: FQ: 2 rounds Run, 800 m


    Tuesday 6-16-20

    5 rounds for time of:

    20 Row Calories

    20 AbMat Sit-ups

    20 Box Jumps, 24/20 in

    Accessory: “Tabata” – L-Sit Holds : 8 x 20 secs / 10 secs


    Wednesday 6-17-20

    10-9-8-7-6-5-4-3-2-1 reps, for time of:

    Power Clean, 1x bodyweight

    Strict Handstand Push-up

    Accessory: “Tabata” – Downward Dogs : 8 x 20 secs / 10 secs


    Thursday 6-18-20

    For time:

    Run, 1 mi

    50 Back Squats*, 135/95 lbs

    Run, 1 mi

    *Back squats need to be completed in as few sets as possible.

    Accessory: “Tabata” – Flutter Kicks : 8 x 20 secs / 10 secs


    Friday 6-19-20

    Push Jerk 7-7-7-7-7-7-7

    Accessory: “Tabata” – 8 x 20 secs / 10 secs of:

    Forearm Plank Hold

    L Side Plank

    R Side Plank

  • Daily WOD Blog

    06082020 – 06122020

    Monday 6-8-20

    A. 21-15-9 reps, for time of:

    Toes-to-bar

    Burpee

    B. Each for time:

    Row: 3 x 400 m

    Accessory: A single Forearm Plank Hold hold for max time.


    Tuesday 6-9-20

    2 rounds for time of:

    30 Right Arm Dumbbell Oh Lunges, pick load

    30 Left Arm Dumbbell Oh Lunges, pick load

    30 Goblet Squats, pick load

    60 Double Unders

    30 Dumbell Power Snatch (Right Arm)s, pick load

    30 Dumbell Power Snatch (Left Arm)s, pick load

    15 R Arm Dumbbell Thrusters, pick load

    15 L Arm Dumbbell Thrusters, pick load

    Accessory:

    Accumulate:

    Downward Dog, 2 mins

    Samson Stretch, 4 mins

    Pigeon Stretch, 4 mins


    Wednesday 6-10-20

    Tabata Weighted Box Step-up, pick load, 24/20 in

    Rest 1 min

    Tabata Any Machine Calorie

    Rest 1 min

    Tabata AbMat Sit-up

    Rest 1 min

    Tabata Any Machine Calorie

    Rest 1 min

    Tabata Skater Jump

    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:

    For quality:

    Scales

    L-Sits

    Handstands

    Planks

    Stretching


    Thursday 6-11-20

    10 rounds, each round for time, of:

    Sprint, 200 m

    20/15 Push-ups

    Rest 1:30 between each round.


    Friday 6-12-20

    Back Squat 8-8-8-8

    Accessory:

    1 Mile Run. Perform at 70% effort.