• 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

  • Daily WOD Blog

    05262020-05292020

    Tuesday 5-26-20

    Tabata Box Jump, 24/20 in

    Rest 1 min

    Tabata Hanging L-Sit Hold

    Rest 1 min

    Tabata Handstand Hold

    Rest 1 min

    Tabata AbMat Sit-up

    Rest 1 min

    Tabata Lunge

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

    Accessory:

    For quality:

    Downward Dog, Accumulate 2 mins

    Lat Stretch In Child’s Pose, Accumulate 2 mins


    Wednesday 5-27-20

    5 rounds, 2 mins each, for max reps of:

    75 Double Unders

    max reps in remaining time American Kettlebell Swings, pick load

    Rest 1 min

    Accessory:

    Every 1 min for 9 mins, alternating between:

    Alternating Dumbbell Hammer Curl, 1 min

    Dumbbell Tricep Kickback, 1 min

    Rest 1 min


    Thursday 5-28-20

    Complete as many rounds as possible in 30 mins of:

    Row, 400 m

    Forearm Plank Hold, 30 secs

    15 Froggers

    R Side Plank, 30 secs

    20 Skater Jumps

    L Side Plank, 30 secs

    Accessory:

    Mobility work.


    Friday 5-29-20

    6 rounds for time of:

    10 Dumbbell Front Squats, pick load

    20 Dumbbell Push Press, pick load

    20 V-ups

    Accessory:

    For time: 30 Echo Bike Calories

  • Daily WOD Blog

    05252020 – Memorial Day

    We will only have one class at 8 AM.

    “Murph”

    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run

    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

    This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

    Try the Murph Challenge this Memorial Day | Onnit Academy
  • Daily WOD Blog

    05232020

    Every 2 mins for 32 mins, alternating between:

    15 Alternating Dumbbell Snatches, 50/35 lbs

    15 Wall Balls, 20/14 lbs

    15 Parallette Pass Throughs

    15 Dips

    We will only have an 8 AM class this Monday, May 25th.

  • Daily WOD Blog

    05182020 – 05222020

    Monday 5-18-20

    4 rounds for quality of:

    Pike Handstand Shoulder Tap, 45 secs

    Reverse Snow Angel, 45 secs

    Lateral Jump, 45 secs

    Russian Twist, 45 secs

    Accessory:

    For distance: Run: 1x 10 mins


    Tuesday 5-19-20

    As many reps as possible in 12 mins of:

    2 Burpee Broad Jumps

    2 Alternating Dumbbell Hang Power Snatches, pick load

    4 Burpee Broad Jumps

    4 Alternating Dumbbell Hang Power Snatches, pick load

    6 Burpee Broad Jumps

    6 Alternating Dumbbell Hang Power Snatches, pick load

    Continue adding 2 reps each round to each movement until time expires.

    Accessory:

    Every 1 min for 9 mins, alternating between:

    Skater Jump, 1 min

    Air Squat, 1 min

    Rest 1 min


    Wednesday 5-20-20

    Each for time:

    Run: 8 – 10 x 200 m

    Rest 1:30 between efforts.

    Accessory:

    4 rounds for quality of:

    10 Seated Dumbbell Z Press, pick load

    20 Double Unders


    Thursday 5-21-20

    21-15-9 reps, for time of:

    Handstand Push-up

    Pull-up

    Accessory:

    3 rounds for quality of:

    12 Glute Ham Raises

    12 Band Face Pulls

    6 Back Squat (5 Second Pause At Parallel)s, 45/35 lbs


    Friday 5-22-20

    For 3 cycles:

    AMRAP in 5 mins of:

    3 Tuck Jumps

    6 Toes-to-bars

    9 Hand Release Push-ups

    Rest 1:30 between each cycle.

    For each cycle continue the AMRAP.

    Accessory:

    SLIPS

    For quality:

    Scales

    L-Sits

    Handstands

    Planks

    Stretching

  • Daily WOD Blog

    05162020

    For Time:


    100m sprint
    25 m plate over head walking lunge “pick load”
    10 Russian twists, “same plate”
    10 burpee

    100m sprint
    50 m plate overhead walking lunge
    20 Russian twist
    20 burpee

    100 m sprint
    75m plate overhead walking lunge
    30 Russian twist
    30 burpee

    100m sprint
    50m plate overhead walking lunge
    20 Russian twists
    20 burpee

    100m sprint
    25m plate overhead walking lunge
    10 Russian twists
    10 burpee