• Daily WOD Blog

    10212019

    Every 1 min for 7 mins: 4 Overhead Squats, pick load

    Complete as many rounds as possible in 20 mins of:

    4 Dumbbell Thrusters, 50/35 lbs

    6 Toes-to-bars 24

    Double Unders

  • Daily WOD Blog

    10192019

    (0-15min.)

    5 rounds of:

    10 Power Cleans, 135/95 lbs

    20 Lateral Burpee Over Bars

    30 Echo Bike Calories

    — then —

    (15-20min.) Rest 5 mins

    — then —

    (20-35min.)

    5 rounds of:

    10 Deadlifts, 225/155 lbs

    20 Handstand Push-ups

    30 Echo Bike Calories

  • Daily WOD Blog

    10182019

    Every 1 min for 15 mins, alternating between:

    15 Sumo Deadlifts, 135/95 lbs

    20 Slam Balls, 30/15 lbs

    30 Double Unders


    Partner/For time: 100 Echo Bike or Rowing Calories

  • Daily WOD Blog

    10152019

    Every 1 min for 12 mins: 1 Shoulder Press + 3 Push Press + 5 Jerk


    For time:

    3 Rounds:

    30 Hand Release Push-ups

    21 Overhead Squats, 95/65 lbs

    -Then-

    3 Rounds:

    20 Toes-to-bars

    21 Shoulder-to-Overheads, 95/65 lbs

  • Daily WOD Blog

    10122019

    For time:

    20 Row Calories

    — then —

    2 rounds of:

    20 Box Jumps, 24/20 in

    15 D-Ball Over Shoulders, 80/50 lbs

    20 Pull-ups

    15 Overhead Squats, 75/55 lbs

  • Daily WOD Blog

    10112019

    Push Press 3-3-3-3-3


    DG

    Complete as many rounds as possible in 10 mins of:

    8 Toes-to-bars

    8 Dumbbell Thrusters, 35/25 lbs

    12 Dumbbell Walking Lunges, 35/25 lbs

    U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

  • Daily WOD Blog

    10102019

    Complete as many rounds as possible in 25 mins of:

    8/4 Strict Pull-ups

    12 Push-ups

    8 Alternating Pistols

    6 Dumbbell Bicep Curls, 60/25 lbs

    6 Dumbbell Bent Over Rows, 60/25 lbs

    Row, 150 m