• Daily WOD Blog

    01062020

    Complete as many rounds as possible in 20 mins of:

    10 Strict Knees-to-elbows

    20 Alternating Single Leg Squats

    Handstand Walk, 30 ft


    Extra Fun:

    As many reps as possible in 6 mins of:

    50-40-30-20-10

    Russian Kettlebell Swings, 70/50 lbs

    Push-ups

  • Daily WOD Blog

    01042020

    With Partner, For time:

    8 rounds of:

    Row, 300/250 m

    Medicine Ball Bear Hug, 80/50 lbs

    — then —

    8 rounds of:

    10 Strict Pull-ups

    Barbell Overhead Hold, 95/65 lbs

    — then —

    8 rounds of:

    10 Ball Slams, 50/30 lbs

    Dead Hang

    — then —

    8 rounds of:

    10 Single Arm Dumbbell Shoulder Press (Left), 45/35 lbs

    10 Single Arm Dumbbell Shoulder Press (Right), 45/35 lbs

    Plank Hold

    — then —

    80 Goblet Squats, 50/30 lbs

    — then —

    Run, 350 m

  • Daily WOD Blog

    01022020

    A. Snatch Grip Behind-the-Neck Push Press 5-5-5-5-5

    B. Hang Snatch High Pull 5-5-5-5-5


    C. 4 rounds for quality of:

    16 – 24 Front Rack Barbell Box Step-ups

    100 Steps, Single Arm Kettlebell Carries

    15 Glute Bridges

  • Daily WOD Blog

    12312019

    Superset:

    Barbell Floor Wiper 3×20, 155/95 lb

    Floor Press 3×10, 155/95 lb


    3 rounds for time of: Walking Lunge, 50 m, AFSAP

    After each round, perform for each step taken:

    1 Burpee

    No classes on New Year’s Day. Normal schedule resumes 1/2/20.

  • Daily WOD Blog

    12302019

    A. Back Squat : 5-5-5-5

    B. Front Squat 2-2-2-2


    3 rounds for max reps of:

    Dumbbell Turkish Get-up, 35/25 lbs, 3 mins

    Double Under, 2 mins

    Rest 1 min

    There will only be a 5:30 AM class on Tuesday, 12/31/19. There will be no classes on 1/1/20. Normal schedule resumes on Thursday, 1/2/20.

  • Daily WOD Blog

    12272019

    Complete as many rounds as possible in 21 mins of:

    5/3 Strict Chest-to-bar Pull-ups

    10 Medicine Ball Push-ups

    20 Box Step-ups, 30/24 in


    And with remaining class time work on:

    Scales

    L-Sits

    Handstands

    Planks

    Stretching