WOD Blog

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Drills: Bar receiving -2 sets of 5 Tempo push press @ light → 3 sec negative to eyes then drop into the receiving position. Hold the receiving position for 2 sec.  WOD: Running interval clock, complete...

TODAY IS OUR BACK-TO-THE-BOX POTLUCK! Time to celebrate the fact we are back home in the box after more than a year! Hang out after you finished WODing, or come...

SKILL: Ring muscle up drills -Ring support holds/ neg -Ring drops -Transitions -Swings WOD: EMOM 25 -Max reps Ring MU/ Ring Rows -8-20 GHD sit-ups -Max rep DU -1 Sled rope pull + push 50ft each way (90/45#) -Rest PEEK into the WEEK...

STRENGTH: Wendler Deadlift- Week 1, Cycle 1 65% x 5 75% x 5 85% x max reps (all % are based off 90% of 1 RM) WOD: 15 min clock Buy in: 100ft HS Walk/10 wall walks/ 200ft bear...

STRENGTH: 20 min: 10 Bench Press x 5 sets Rest 2 min between sets -Increase as desired each set WOD: For time 21-18-15-12-9 Knees-to-elbows 200m run after each set *12 min time cap* PEEK into the WEEK...

Strength: Wendler Back Squat (week 1, cycle 1) We will be doing the Wender 5-3-1 program for 2 cycles (8 weeks). It is crucial you record your scores! Read more about the...

Hero WOD: "The Chief" 3 min AMRAP, 1 min rest- 5 cycles 3 Power Cleans 6 Push-ups 9 Air Squats Restart AMRAP each cycle Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 Each year in the United States Navy, a...

ANNUAL WOD: "July 4th, 1774" 7 rounds for time of: 4 Handstand Push-ups 1 Rope Climb, 15 ft 7 Hang Squat Cleans, 95/65 lbs 7 Push Press, 95/65 lbs 6 Chest-to-bar Pull-ups At the top of each minute...

8:30 AM Lite N Tite WOD: 20 min AMRAP 30 Alternating DB Snatch, 50/35 20 Goblet squat, 50/35 10 Burpee box jump over Finisher: 30 sec max cal assault bike 9:30, 10:30, 11:30 AM Class WOD: EMOM 10 1 Power Snatch...

Strength: Alternating movements x 4 sets  Bulgarian Split Squats x 5 each leg (pick load) Tempo ring rows x 5 (3 sec negative) WOD:  15 min AMRAP 10 Toes-to-bar 10 Front rack lunges 20 Lateral hops over bar Lv1:...