• Daily WOD Blog

    12172019

    For time:

    10 Strict Muscle-ups, AFSAP

    Handstand Walk, 100 ft, AFSAP

    10 Strict Muscle-ups, AFSAP

    Every time you break complete: Floor L-Sit, 20 secs


    3 rounds for quality of:

    Chest To Floor Stretch, 1 min

    Banded Lat Stretch, 1 min

  • Daily WOD Blog

    12162019

    Bear Complex : 1 Rep Max

    Rules:

    1. Once the bar is lifted, the rep has started. If the bar drops at any point before the entire complex is completed, then it is a no rep.

    2. Power cleans, squat cleans, or clusters are permitted as long as the athlete shows full depth in the squat and full lockout of the knees, hips, and elbows overhead.


    6 rounds for quality of:

    High Plank

    Low Plank

    Upward Dog

    Downward Dog

    Work on flowing between each movement as seamless as possible. Get two deep inhales at each position.

  • Daily WOD Blog

    12142019

    Every 1 min for 4 mins: 15 Wall Balls, 20/14 lbs

    Every 1 min for 4 mins: 8 Deadlifts, 225/155 lbs

    Every 1 min for 4 mins: 15 Wall Balls, 20/14 lbs

    Every 1 min for 4 mins: 8 Bench Press, 135/75 lbs

    –Rest 4 min–

    Every 1 min for 4 mins: 60 Double Unders

    Every 1 min for 4 mins: 5 Deadlifts, 315/200 lbs

    Every 1 min for 4 mins: 60 Double Unders

    Every 1 min for 4 mins: 8 Bench Press, 185/100 lbs

  • Daily WOD Blog

    12132019

    For 4 cycles:

    AMRAP in 3 mins of:

    10 Double Unders

    5 Burpees

    Rest 1 min between each cycle.

    For each cycle continue the AMRAP.


    As many reps as possible in 2 mins of:

    D-Ball Ground-to-Over Shoulder, 80/50 lbs

  • Daily WOD Blog

    12102019

    5 rounds for distance of:

    Row, 50 secs / rest 10 secs

    Row, 40 secs / rest 20 secs

    Row, 30 secs / rest 30 secs

    Row, 20 secs / rest 40 secs

    Row, 10 secs / rest 50 secs

  • Daily WOD Blog

    12092019

    A. Back Squat 10-10-10-10

    B. Front Squat 3-3-3-3


    4 rounds for quality of:

    Handstand Hold, 30 secs

    Chin Over Bar Hold, 30 secs

    Forearm Plank Hold, 30 secs

    Hanging L-Sit, 30 secs

  • Daily WOD Blog

    12072019

    Partner WOD For Time:

    2 Rounds:

    50 Cal Row

    25 Snatches 135/95 lb

    2 Rounds:

    400M Run, 100M Intervals

    25 Clean and Jerks 135/95 lb

    2 Rounds:

    50 Cal Echo Bike

    25 Thrusters 135/95 lb

    *No rest between sections. Only 1 person works at a time. Make this heavy or it won’t be that challenging. Scale to 115/75 or 95/65 if needed.

  • Daily WOD Blog

    12062019

    5 rounds for time of:

    12 Toes-to-bars

    30 Double Unders

    12 Hanging Windshield Wipers On Pullup Bars

    30 Double Unders

    The club/childcare will close at 6 PM for our annual company Christmas party. The 5 PM class will end promptly at 5:50 PM.