• Daily WOD Blog

    07132020 – 07182020

    Monday 7-13-20

    3 rounds for time of:

    50 Lunges

    7 Muscle-ups

    10 Hang Squat Clean & Jerks, 135/95 lbs

    Accessory:

    AMReps 3 mins: Lateral Med Ball Throw


    Tuesday 7-14-20

    Strength: Back Squat 2-2-2-2

    Then

    4 rounds for max reps of:

    Burpee, 1 min

    GHD Sit-up, 1 min

    Rest 1 min


    Wednesday 7-15-20

    Shoulder Press 1-1-1-1-1, using heaviest weight per set

    Push Press 3-3-3-3-3, using heaviest weight per set

    Push Jerk 5-5-5-5-5, using heaviest weight per set

    Accessory:

    For quality: Monostructural Cardio, 12 mins


    Thursday 7-16-20

    Complete as many rounds as possible in 21 mins of:

    9 Pull-ups

    21 Front Squats, 45/35 lbs

    Row, 210 m

    Accessory: SLIPS

    Friday 7-17-20

    Run 5 km Perform at 100% effort


    Saturday 7-18-20

    “YVONNE”

    Partner WOD

    For time:

    76 Air Squats

    76 Dumbbell Push Press, 50/30 lbs

    76 AbMat Sit-ups

    76 Wall Ball Shots, 20/14 lbs

    76 Burpees

    76 Russian Twists, 25/15 lbs

    76 Push-ups

    76 American Kettlebell Swings, 55/35 lbs

    76 Dumbbell Thrusters, 50/30 lbs

    Partner Run, 400 m

  • Daily WOD Blog

    07062020 – 07102020

    Monday 7-6-20

    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.

    Accessory:

    Every 1 min for 9 mins, alternating between:

    Alternating Dumbbell Hammer Curl, pick load, 1 min

    Dumbbell Push-up, 1 min

    Rest 1 min


    Tuesday 7-7-20

    Floor Press 5×8

    Metcon:

    Tabata Kneeling Jump To Vertical Leap

    Rest 1 min

    Tabata Mountain Climber

    Rest 1 min

    Tabata Double Under

    Rest 1 min

    Tabata Seated Barbell Strict Press, 45/35 lbs

    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.


    Wednesday 7-8-20

    Back Squat 3-3-3-3


    2 rounds for quality of:

    Handstand Hold, 1 min

    L-Sit Hold, 1 min

    Forearm Plank Hold, 1 min

    Wall Sit, 1 min


    Thursday 7-9-20

    Jerry

    For time:

    Run, 1 mi

    Row, 2000 m

    Run, 1 mi

    U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

    Accessory:

    For quality: Stretch


    Friday 7-10-20

    For time:

    12-9-6-3

    Power Snatches, 95/65 lbs

    Burpees

    Rest 3 mins

    12-9-6-3

    Power Snatches, 95/65 lb

    Burpees

    Accessory:

    For quality:

    Downward Dog, 2 mins

    Samson Stretch, 4 mins

    Pigeon Stretch, 4 mins

  • 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.

  • Daily WOD Blog

    06012020 – 06052020

    Monday 6-1-20

    3 rounds for time of:

    25 Push-ups

    25 Burpees

    25 Air Squats

    Run, 400 m

    Accessory:

    3 rounds for quality of:

    Forearm Plank Hold, 1 min

    10 Band Face Pulls


    Tuesday 6-2-20

    On a 16 min running clock, 2 rounds of:

    max rep Double Unders, 2 mins

    — then —

    Tabata Single Leg Squats

    — then —

    max rep Box Jumps, 24/20 in, 2 mins

    The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

    Accessory:

    4 rounds for quality of:

    7 Toes-to-bars

    20 Russian Twists, pick load

    Flutter Kick, 30 secs


    Wednesday 6-3-20

    As many reps as possible in 12 mins of:

    1 Strict Press, pick load

    1 Push Press, pick load

    1 V-up

    2 Strict Press, pick load

    2 Push Press, pick load

    2 V-ups

    3 Strict Press, pick load

    3 Push Press, pick load

    3 V-ups

    … Continue adding 1 rep each round to each movement until time expires.

    Accessory:

    Row 1000 m

    This is an all out effort for time.


    Thursday 6-4-20

    5 rounds, each round for time, of:

    20/15 Row Calories

    15 R Arm Kettlebell Snatches, 50/35 lbs

    15 L Arm Kettlebell Snatches, 50/35 lbs

    Echo Bike, 2 mins (All Out Effort for Max Calories)

    Rest 2 mins between each round.


    Friday 6-5-20

    Back Squat 10-10-10-10

    Accessory:

    For quality:

    Scales

    L-Sits

    Handstands

    Planks

    Stretching

  • Daily WOD Blog

    05302020

    For time:

    Row, 1000 m

    50 Wall Balls, 20/14 lbs

    25 Deadlifts, 135/95 lbs

    50 Push-ups

    Row, 750 m

    35 Wall Balls, 20/14 lbs

    25 Deadlifts, 135/95 lbs

    35 Push-ups

    Row, 500 m

    25 Wall Balls, 20/14 lbs

    25 Deadlifts, 135/95 lbs

    25 Push-ups

    RX+ Deadlift: 185/135 with 50-35-25 reps