WOD Blog

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WORKOUT OF THE DAY A. Every minute, on the minute, for 12 minutes: 12/10 Cal Bike 15 Hand Release Push-ups 18 Box Jumps B. Bench Press 5 X 5 *Add 5-10lb more than last week ...

WORKOUT OF THE DAY A. Extended Warm-Up 3 Rounds For Quality 5 Sec tempo Back Squat w/ empty barbell 10 Wall Ball 30/20 45 Sec Hollow Hold B. Back Squat 5 X 5 (25 Min) C. Complete as...

WORKOUT OF THE DAY 3 Rounds For Time: 600M Run 15 Hang Power Clean 135/95 12 HSPU 9 Strict Pull-up *22 Minute Cap ____________________________________________________________ LITE N' TITE "Baby Chief" Complete as many rounds as possible in...

WORKOUT OF THE DAY Every minute, on the minute, for 6 minutes: 12 Lateral Burpee/Bar 12 OHS 115/85 Rest 2 Minutes Every minute, on the minute, for 6 minutes: 12 Lateral Burpee/Bar 12 OHS 95/65 Log...

span style="color: #0685c4;">WORKOUT OF THE DAY A. Bulgarian Split Squats 4 X 5-8 Kb/Db B. "Rope-a-Dope" In Teams of 3 complete as many rounds as possible: 75 Calorie Assault Bike 60 Alternating Dumbbell Snatches (50/35) 300 Double-Unders 15...

WORKOUT OF THE DAY "JACK" Complete as many rounds as possible in 20 mins of: 10 Push Press 115/85 10 Kettlebell Swings 53/35 10 Box Jumps 24/20 Log your scores on

WORKOUT OF THE DAY A. 6 ROUNDS 8 Power Cleans 135/95 200M Run *10 Min Cap B. Deadlift 5 X 8 *Start at 65% and increase as desired. ____________________________________________________________ LITE N' TITE FOR TIME: 1000M Row 30...

WORKOUT OF THE DAY A. Bench Press 4 X 8 *Add 5-10lb more than last week (18min) B. Complete 3 Sets 10 DB Shoulder Raise 10 DB Lateral Raise 10 Reverse Flys 10 Tempo Push-ups(3...