• Daily WOD Blog

    10152019

    Every 1 min for 12 mins: 1 Shoulder Press + 3 Push Press + 5 Jerk


    For time:

    3 Rounds:

    30 Hand Release Push-ups

    21 Overhead Squats, 95/65 lbs

    -Then-

    3 Rounds:

    20 Toes-to-bars

    21 Shoulder-to-Overheads, 95/65 lbs

  • Daily WOD Blog

    10122019

    For time:

    20 Row Calories

    — then —

    2 rounds of:

    20 Box Jumps, 24/20 in

    15 D-Ball Over Shoulders, 80/50 lbs

    20 Pull-ups

    15 Overhead Squats, 75/55 lbs

  • Daily WOD Blog

    10112019

    Push Press 3-3-3-3-3


    DG

    Complete as many rounds as possible in 10 mins of:

    8 Toes-to-bars

    8 Dumbbell Thrusters, 35/25 lbs

    12 Dumbbell Walking Lunges, 35/25 lbs

    U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

  • Daily WOD Blog

    10102019

    Complete as many rounds as possible in 25 mins of:

    8/4 Strict Pull-ups

    12 Push-ups

    8 Alternating Pistols

    6 Dumbbell Bicep Curls, 60/25 lbs

    6 Dumbbell Bent Over Rows, 60/25 lbs

    Row, 150 m

  • Daily WOD Blog

    10092019

    A. Back Squat 7-7-7-7

    B. Front Squat 5-5-5-5

    C. 3 X As many reps in 4 mins as you can of: Echo Bike Calories

    D. 4 rounds for quality of:

    2 Kneeling Jump To Vertical Leaps

    4 Standing Broad Jumps

  • Daily WOD Blog

    10082019

    For time:

    Run, 1600 m

    9 Thrusters, 115/75 lbs

    Run, 800 m

    15 Thrusters, 115/75 lbs

    Run, 400 m

    21 Thrusters, 115/75 lbs


    For quality:

    Downward Dog, 2 mins

    Lat Stretch In Child’s Pose, 2 mins

  • Daily WOD Blog

    10072019

    Split Jerk 1-1-1-1-1-1-1


    3 rounds at any pace of:

    max rep Pull-ups

    max rep Bench Press, 135/95 lbs

    max rep Air Squats, 1 min


    For quality:

    Pigeon Stretch, 4 mins

    Banded Overhead Shoulder Distraction, 4 mins

  • Daily WOD Blog

    10052019

    For time:

    Run, 400 m

    55 Back Squats, 225/175 lbs

    55 Weighted Overhead Step-ups, 25/15 lbs, 24/20 in

    55 Reverse Medicine Ball Burpees, 20/14 lbs

    55 Ball Slams, 30/15 lbs

    Run, 400 m