• Daily WOD Blog

    03142020

    Straight from the brain of Larry…. This one needs a visual.

    2 rounds (waterfall style) for time of:

    12/10 Echo Bike Calories

    20 Wall Balls, 20/16 lbs

    15/13 D Ball Ground To Overheads, 80/50 lbs

    12/10 Burpee Box Jumps, 24/20 in

    Overhead Plate Carry, 45/25 lbs, 50 m

    20/15 Row Calories

    Plate Overhead Walking Lunge, 45/25 lbs, 50 m

    20 Clean & Press, 75/55 lbs

    20/15 Toes-to-bars

  • Daily WOD Blog

    03132020

    Every 3 mins for 15 mins do:

    20 Mountain Climbers

    5 Box Overs, 30/24 in

    10 Russian Kettlebell Swings, pick load

    Plank Hold, 45 secs


    Run 1 mi at 80%

  • Daily WOD Blog

    03122020

    A. 2 Slow Snatch Pulls + Snatch 2-2-2-2-2

    B. Snatch Grip Strict Press 8-8-8-8

    C. 3 Rounds for Quality:
    8-10 Each Med Ball Trunk Twists
    8-10 Each Super Clams

  • Daily WOD Blog

    03112020

    Complete as many rounds as possible in 20 mins of:

    30 Dumbbell Power Cleans, 50/35 lbs

    20 Dips

    100 Double Unders


    3 rounds for quality of:

    Max Effort Handstand Hold

    10 Burpees

  • Daily WOD Blog

    03072020

    Buy In, 10 Minutes to:

    Run 800 M, Row 1000 M or Bike 2 Miles, then prepare for WOD in remaining time.

    Every 2 mins for 36 mins, alternating between:

    24 Lateral Med Ball Throws, 20/16 lbs

    18 Lateral Ball Slams, 30/15 lbs

    24 Single Arm Dumbbell Overhead Walking Lunges, 50/35 lbs (12 each side)

  • Daily WOD Blog

    03052020

    A. Clean Pull + Clean 2-2-2-2-2


    B. Muscle Clean 8-8-8-8


    C. 3 rounds for quality of:

    20 Plank Shoulder Taps Total

    10 R-Arm Kettlebell Windmills

    10 L-Arm Kettlebell Windmills

  • Daily WOD Blog

    03042020

    3 Rounds each for time:

    Row 1000 m

    Row 500 m

    Row 200 m

    Rest as needed between efforts.


    Every 1 min for 8 mins, alternating between:

    L-Sit Hold, 30 secs

    Bottom Squat Hold, 30 secs