WOD Blog

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HELLO!! Starting tomorrow we will be implementing videos on IGTV/Facebook to go along with the Home WOD's! Bear with us as this will be new to try out and...

___________________________________________________________ WORKOUT OF THE DAY HOME WOD 2 ROUNDS FOR TIME 800M RUN 50 Jumping Air Squats/ 50 Goblet squats Then, 4 SETS FOR QUALITY 10 Bulgarian Split squats each leg (use...

REMINDER Today we will begin capping classes at 18 athletes per class. Please download the Zen Planner app and be sure to reserve your class beforehand. This week will...

___________________________________________________________ WORKOUT OF THE DAY “RANKEL” AMRAP X 20 6 Deadlifts 225/155 7 Burpee Pull-ups 10 Kettlebell Swings 2/1.5 Pood 200M Run L2: 185/125 L1: 135/95 Log your scores on Beyond the Whiteboard Don't...

___________________________________________________________ WORKOUT OF THE DAY 4 CYCLES - 1 MINUTE STATIONS MIN 1: Alt DB Snatch MIN 2: SA DB Thrusters MIN 3: V-ups MIN 4: SA OH Lunge MIN 5: Row MIN 6:...

___________________________________________________________ WORKOUT OF THE DAY E2MOM X 12 Clean Pull to Hip + 2 Hang Clean FOR TIME 21-15-9 Front Squat 400M Run after each set Lv3: 115/75 Lv2: 95/65 Lv1: 75/55 *12 MIN CAP Log your scores on...

___________________________________________________________ WORKOUT OF THE DAY SKILL Ring MU EMOM X 16 MIN 1: 4-6 Ring MU MIN 2: 12/10 Cal Bike MIN 3: 45s Heavy Kb Farmer Hold MIN 4: 15 Box Jumps 24/20 ___________________________________________________________

___________________________________________________________ WORKOUT OF THE DAY EVERY 1:30 Power clean 3-3-3-2-2-2-1-1-1 3 ROUNDS FOR TIME 5 Power Clean 185/125 10 Lateral Burpee/ Bar 20 Unbroken Wall Balls 20/14 *12 MIN CAP L2:155/1105 L1:135/95 ___________________________________________________________ BARBELL CLUB Behind the Neck Jerk...

___________________________________________________________ WORKOUT OF THE DAY SKILL/STRENGTH Split Jerk 3-3-2-2-1-1-1 AMRAP X 12 6 SA DB Push Press Right Arm 6 SA DB Push Press Left Arm 8 K2E 10 SA DB Lunges L3:50/35 L2:35/25 L1:25/15 _________________________________________________________ LITE N’ TITE SKILL Candlesticks EMOM...

___________________________________________________________ WORKOUT OF THE DAY STRENGTH Tempo Back Squat 3 X 3 *3:0:3:0 EVERY 3:00 X 4 SETS Back Squat 4 X 8 *Start at 65%, increase as desired AMRAP X 6 4 C2B Pull-up 8...