Archives for Daily WOD

  WARM UP SKILLZ:  Bulgarian Squat WOD:  “Twin Peaks” EMOM / Two 10 minute Sets of Ladders (Reps: 5,4,3,2,1 – 1,2,3,4,5) OF: Ground to Overhead (HEAVY) ( Down-5,4,3,2,1 / UP-1,2,3,4,5) *REST TWO MINUTES Front Squats (HEAVY) ( Down-5,4,3,2,1 / UP-1,2,3,4,5) *NOTE*  Add weight between rounds accordingly (your single rep of the ladder should be 80% of your 1 rep max). Bulgarian Squat: Ground to… Read More »

WOD:  Monday, February 10th, 2014

  WARM UP SKILLZ:  Rope Climb Progression  WOD:  “Bodie’s Kryptonite”  10 Minute AMRAP OF: 10- Pull-Ups 10- Burpees 10- AB-MAT Sit-Ups THEN:  REST 2 MINUTES / 4 MINUTE TABATA OF: Superman’s Planks ROPE CLIMB:  

WOD:  Saturday, February 8th, 2014

Warm Up Review WOD:  “Stacey’s Round abound” 3 rounds /  “Fight Gone Bad” Format of: -Med Ball Cleans (20lbs / 14lbs) -Jumping Jacks -Sit Ups -Burpees -Seated Strict Press (45lbs / 35 lbs) *NOTE*  1 Minute per station / 1 Minute rest per round MED BALL CLEAN:  

WOD: Friday, February 7th, 2014

  WARM UP SKILLZ:  REVIEW WOD:  “Strength of the Beard” FOR TIME (20min cap): 10- Power Cleans (135lbs / 95lbs) 20-Pull-ups 30- Box Jumps (24 / 20) 40- KettleBell Swings / BELL UP (24kg / 16kg) 30- Box Jumps (24/20) 20- Pull-ups 10- Power Cleans (135lbs / 95lbs) POWER CLEAN:

WOD:  Thursday, February 6th, 2014

“YOUR WISH IS MY COMMAND” SKILLZ:  Review of the Thruster WOD: “I would  take some thrusters over burpees any day” FOR TIME: Descending 10 to 1 Thrusters (95lbs / 65lbs) Ascending 1 to 10 burpees THRUSTER LINK: BURPEE LINK:

WOD:  Wednesday, February 05th, 2014

  Warm UP Skillz:  KettleBell Clean WOD:  3 rounds 14 minutes total of: Box Jumps (24/20) KettleBell Swing (53/36) KettleBell Clean (right) KettleBell Clean (left) *NOTE* Rest one minute between rounds / 40 seconds on, 20 seconds off per movement. KETTLEBELL CLEAN:  BOOM!!!!! Love Jeff Martone…

WOD:  Tuesday, February 4th, 2014

  Warm Up Strength:   12X2 Deadlift 50% of 1 rep. max Skill:  Push Jerk 7 min A.M.R.A.P of: Chest to Bar Pull-up Hang Power Clean (135/95) Push Jerk *NOTE*  Every round, add 1 rep to each movement (EXAMPLE: 1,1,1 / 2,2,2 / etc…) PUSH JERK: CHEST TO BAR PULL-UP: HANG POWER CLEAN:… Read More »

WOD:  Monday, February 3rd, 2014

  SKILLZ:  Handstand holds  / Wall walks WOD:  20 Minute A.M.R.A.P of: 10-Overhead Squats (45 pound plate / 25 pound plate) 6- Alternating Push-Ups off of plate 30- Double Unders (or 90 singles) WALL WALK DEMO:

WOD: Saturday, February 1st, 2014

WOD Starting at 8am.  Stop on by and check it out;  friends and family welcome to come with and cheer you on!  WOD will be announced on Saturday, have a “restful” Friday night!

WOD, Friday January 31st 2014

BENCHMARK WOD:  ANNIE 50-40-30-20-10 repetitions of: DOUBLE UNDERS & SIT-UPS! NOTE:  If you can’t do double unders, multiply the rep. count by three for single unders (150-120-90-60-30). Double Under Progression Video:

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