• 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

  • 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