• Daily WOD Blog

    03032020

    Back Squat (3 sec pause at bottom) 6X3

    Use the same weight for each set.


    3 rounds quality of:

    5 Strict Toes-to-bars

    5 Strict Knees-to-elbows

    10 Toes-to-bars

    10 Hip & Back Extensions

    20 Back Extensions

    20 Hip Extensions

  • Daily WOD Blog

    03022020

    A. Floor Press 10-10-10-10


    B. For time:

    100 Double Unders

    60 AbMat Sit-ups

    20 Medicine Ball Push-ups

    60 Slam Balls, 30/15 lbs

    100 Double Unders


    C. 3-4 rounds for quality of:

    8-10 R-Arm Dumbbell Shoulder Press

    8-10 L-Arm Dumbbell Shoulder Press

    8-10 Double Dumbbell Bent Over Rows

  • Daily WOD Blog

    02282020

    Rahoi

    Complete as many rounds as possible in 12 mins of:

    12 Box Jumps, 24/20 in

    6 Thrusters, 95/65 lbs

    6 Bar Facing Burpees

    —Rest 5 Minutes—

    Run 1 mi; this is an all out effort for time.


    U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

  • Daily WOD Blog

    02272020

    A. Jerk Dip (3 Second Pause) + Jerk: 2-2-2-2-2


    B. Push Press In Split: 8-8-8-8


    C. 3 rounds for quality of:

    10 Nordic Extensions

    15 Banded Face Pull Aparts

    10 Weighted R-Side Bends

    10 Weighted L-Side Bends

  • Daily WOD Blog

    02262020

    Nasty Girls

    3 rounds for time of:

    50 Air Squats

    7 Muscle-ups

    10 Hang Power Cleans, 135/95 lbs


    As many reps as possible in 5 mins of:

    50-40-30-20-10

    Russian Kettlebell Swings, pick load

    Mountain Climbers

  • Daily WOD Blog

    02252020

    Sots Press 5-5-5-5


    Complete as many rounds as possible in 12 mins of:

    Sprint, 200 m

    12 Dumbbell Shoulder-to-Overheads, 65/35 lbs

    Normal class schedule.

  • Daily WOD Blog

    02242020

    A. 5 rounds for max reps of:

    Pull-up, 20 secs

    Rest 10 secs

    Push-up, 20 secs

    Rest 10 secs

    — then —

    5 rounds for max reps of:

    Air Squat, 20 secs

    Rest 10 secs

    GHD Sit-up, 20 secs

    Rest 10 secs

    — then —

    5 rounds for max reps of:

    Row Calorie, 20 secs

    Rest 10 secs

    Double Under, 20 secs

    Rest 10 secs


    B. 500 M TT Row

  • Daily WOD Blog

    02212020

    “Death By” – Thruster : 1 rep + 1 rep / 1 min

    With a continuously running clock perform:

    1 Thruster, 95/65 lbs in the first 1 min

    2 Thrusters, 95/65 lbs in the second 1 min

    3 Thrusters, 95/65 lbs in the third 1 min …

    Continuing this for as long as you are able.


    Run 2 mi at 85%


    FQ: Stretches