WOD Blog

Friday 08.17.17

WOD “The Good Life” 3 Rounds: 400 Meter Run 12 Burpees 21 Box Jumps (24/20) Post scores to comments.

Thursday 08.17.17

WOD “Ball and Chain” 2 Rounds: 25 Deadlifts (185/135) 50 Wall Balls (20/14) 1000 Meter Run *On the deadlifts, we are looking for a weight that you could complete 30+… Read more »

Wednesday 08.16.17

WOD “Chiquitas” 15-10-5 Kettlebell Swings (70/53) Toes to Bar 800 Meter Plate Carry Run (45/35) 5-10-15 Kettlebell Swings (70/53) Toes to Bar *Looking for a challenging weight on the Kettlebell… Read more »

Tuesday 08.15.17

WOD “Freedom Trail” AMRAP 3, Rest 3:00 21/15 Calorie Row 21 Erg Burpees Max Thrusters (75/55) AMRAP 3, Rest 3:00 18/12 Calorie Row 18 Erg Burpees Max Thrusters (95/65) AMRAP… Read more »

Monday 08.14.17

WOD “Jump Street” 3 Rounds: 400 Meter Run 15 Clean and Jerks (115/80) 75 Double Unders *Looking for a lighter barbell today – something you could cycle for 15+ repetitions… Read more »

Saturday 08.12.17

0830 Partner WOD “Team 10k Row” Teams of 3: 10k Row Switching every 250m Team 10k Row a simple and fun team workout designed for maximum effort each time an… Read more »

Friday 08.11.17

WOD “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135#) 20 Chest to Bar Pull-ups 50 Double Unders *On the barbell we are looking for a heavier stimulus, but something that… Read more »

Thursday 08.10.17

WOD “Ring the Bell” 27-21-15-9 Kettlebell Swings (70/53) Burpees 400m Run *In today’s triplet, we are looking for a heavier load on the kettlebell, but a weight you can complete… Read more »

Wednesday 08.09.17

WOD Overhead Squat – Heavy Single Snatch Balance – Heavy Single Snatch – Heavy Single “Bumblebee” AMRAP 7 Power Snatch (115/80) EMOM: 7 Wall Balls (30/20) Note on “Heavy Single”… Read more »

Tuesday 08.07.17

WOD “Boat Race” 3 Rounds: 500 Meter Row 400 Meter Run Rest 3:00 between rounds  *Although simple on paper, the magic of these intervals lies in the intensity of each… Read more »