• Daily WOD Blog

    08312020 – 09042020

    Monday 8-31-20

    4 rounds for quality of:

    Pike Handstand Shoulder Tap, 45 secs

    Snow Angel, 45 secs

    Lateral Jump, 45 secs

    Russian Twist, 45 secs

    Rest 45 secs

    Then

    Complete as many rounds as possible in 8 mins of:

    16 Jump Planks

    8 High To Low Planks

    16 Plank Jacks

    8 Plank To Knee Taps

    Then

    Row 500 m TT


    Tuesday 9-1-20

    Overhead Squat 1-1-1-1-1, using heaviest weight per set

    Front Squat 1-1-1-1-1, using heaviest weight per set

    Back Squat 1-1-1-1-1, using heaviest weight per set

    Try to increase the load on each of the fifteen sets.

    Then

    For time: 30 Box Jumps, 24/20 in

    Then

    Hollow Body Roll-to-Supermans 2×20


    Wednesday 9-2-20

    Sprint : 10x 200 m , rest 1:30

    Then

    3 rounds for quality of:

    Hanging Windshield Wipers On Pullup Bar, 30 secs

    Plank Hold, 1 min


    Thursday 9-3-20

    10 rounds, 1 min each, of:

    3 Thrusters, 185/125 lbs

    Shuttle Sprint, 60 yd (5-10-15 yd)

    max reps in remaining time Chest-to-bar Pull-ups

    Then

    3 rounds for quality of:

    Handstand Hold, 20 secs

    L-Sit Hold, 30 secs

    Dead Hang, 10 secs


    Friday 9-4-20

    Find your Floor Press 3 Rep Max.

    Then

    “J.T.”

    21-15-9 reps, for time of:

    Handstand Push-up

    Ring Dip

    Push-up

    Then

    Downward Dog To Cobra Press Ups 1×20

    In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. “My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

  • Daily WOD Blog

    08242020 – 08282020

    Please follow our Facebook page for possible closures due to the storms this week.

    Monday 8-24-20

    For time: 150 Burpees

    Accessory: 3 rounds for quality of:

    20 Weighted Box Step-ups, pick load

    10/5 Strict Pull-ups


    Tuesday 8-25-20

    “Rowing Helen”

    3 rounds for time of:

    Row, 400 m

    21 Kettlebell Swings, 53/35 lbs

    12 Pull-ups

    Accessory:

    Tabata Hollow Body Hold

    Tabata Superman Hold

    Tabata Hollow Body Rock


    Wednesday 8-26-20

    Tabata Handstand Push-up

    Rest 1 min

    Tabata Single Leg Squat

    Rest 1 min

    Tabata Push-up

    Rest 1 min

    Tabata Jumping Lunge

    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: 3 rounds for quality of:

    16 Barbell Floor Wipers

    Plank Hold, 45 secs


    Thursday 8-27-20

    “DT”

    5 rounds for time of:

    12 Deadlifts, 155/105 lbs

    9 Hang Power Cleans, 155/105 lbs

    6 Push Jerks, 155/105 lbs

    In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

    Accessory:

    Tabata Strict Hanging Knee Raise

    Tabata Kipping Pull-up

    Tabata Downward Dog To Cobra Press Up


    Friday 8-27-20

    Every 3 mins for 30 mins do:

    60 Double Unders

    20 Dumbbell Thrusters, 50/35 lbs

    Accessory: 3 rounds for quality of:

    L-Sit Hold, 30 secs

    10 Parallette Pass Throughs

  • Daily WOD Blog

    08172020 – 08212020

    Monday 8-17-20

    Deadlift 3-3-3-3-3

    Then

    Complete as many rounds as possible in 6 mins of:

    3 Toes-to-bars

    6 Push-ups

    9 Air Squats


    Tuesday 8-18-20

    Every 1 min for 12 mins: 2 Overhead Squats

    Then

    5 rounds for time of:

    Sprint, 200 m

    7 Overhead Squats, 95/65 lbs


    Wednesday 8-19-20

    Row : 6x 300 m, rest 1:30

    Then

    5 rounds for quality of:

    5 Strict Muscle-ups

    15 GHD Sit-ups


    Thursday 8-20-20

    In 20 mins do:

    Run, 1 mi

    then in the remaining time, AMRAP of:

    5 Power Snatches, 155/105 lbs

    5 Box Jumps, 30/24 in


    Friday 8-21-20

    10 rounds for time of:

    5 Handstand Push-ups

    10 Thrusters, 95/65 lbs

  • Daily WOD Blog

    08102020 – 08142020

    Monday 8-10-20

    5 rounds, each round for time, of:

    Run, 400 m

    15 Clean & Jerks, 95/65 lbs

    Rest 3 mins between each round.


    Tuesday 8-11-20

    Deadlift 5-5-5-5

    THEN

    Complete as many rounds as possible in 10 mins of:

    25 Air Squats

    Handstand Walk, 50 ft


    Wednesday 8-12-20

    Fran

    21-15-9 reps, for time of:

    Thruster, 95/65 lbs

    Pull-up

    THEN

    3 rounds for quality of:

    Flutter Kick, 30 secs

    Plank Hold, 30 secs

    AbMat Sit-up, 30 secs

    Alternating Bicycle Crunch, 30 secs


    Thursday 8-13-20

    4 rounds, 20 secs per station, for reps:

    Bike Calorie

    Rest 10 secs

    Burpee

    Rest 10 secs

    Row Calorie

    Rest 40 secs

    Row Calorie

    Rest 10 secs

    Burpee

    Rest 10 secs

    Bike Calorie

    Rest 40 secs


    Friday 8-14-20

    Overhead Squat 1-1-1-1-1, using heaviest weight per set

    Front Squat 1-1-1-1-1, using heaviest weight per set

    Back Squat 1-1-1-1-1, using heaviest weight per set

    Try to increase the load on each of the fifteen sets.

    THEN

    SLIPS

    For quality:

    Scales

    L-Sits

    Handstands

    Planks

    Stretching

  • Daily WOD Blog

    08082020

    Working in teams of four:

    30 Minute AMRAP of:

    Team Member 1 & 2 Complete:

    40 Cal Row

    30 D Ball Over Shoulders 80/50 lb

    20 Box Step Overs w/ D Ball 24/20 lb

    30 D Ball Over Shoulders 80/50 lb

    40 Cal Row

    While Team Member 3 & 4:

    Every 30 Seconds: OHS 75/55 lb

    Continue swapping for 30 minutes of work.

  • Daily WOD Blog

    08032020 – 08062020

    Monday 8-2-20

    Complete as many rounds as possible in 7 mins of:

    20 Dumbbell Push Press, 50/35 lbs

    40 Double Unders

    Rest 3 Minutes

    Complete as many rounds as possible in 7 mins of:

    10 Single Arm Dumbbell Thrusters, 50/35 lbs

    25 AbMat Sit-ups


    Tuesday 8-3-20

    Deadlift : 10-10-10-10

    5 rounds for time of:

    10 Box Jump Overs, 24/20 in

    Sprint, 100 m


    Wednesday 8-4-20

    3 rounds for time of:

    Row, 500 m

    21 Push-ups

    12 Strict Toes-to-rings


    Thursday 8-5-20

    As many reps as possible in 12 mins of:

    Squat Clean, 135/95 lbs, 1 min

    Push Jerk, 135/95 lbs, 1 min

    Squat Clean, 135/95 lbs, 2 mins

    Push Jerk, 135/95 lbs, 2 mins

    Squat Clean, 135/95 lbs, 3 mins

    Push Jerk, 135/95 lbs, 3 mins


    Friday 8-6-20

    40 Minute Time Cap!
    400 M Run
    ME Strict Pull Ups in 1 Minute
    100 M Row
    ME Pull Ups in 1 Minute
    250 M Row
    ME Push Ups in 1 Minute
    500 M Row
    ME Wall Ball Shots in 1 Minute, 20/16 lb
    200 M Run
    ME Thrusters in 1 Minute, 95/75 lb
    Rest as needed between each task.