WOD Blog

12.24.11 WOD (Christmas Eve)

WOD: 12 Days of Christmas 1 Power Snatch (95# / 65#) 2 Ring dips 3 Burpees 4 Pull-ups 5 Toes-2-Bar 6 Push-ups 7 Air-Squats 8 Jumping Lunges (each jump =… Read more »

12.23.11 WOD

Skill: Double unders WOD: 21-15-9 Thruster Row for calories Heads up: gather up your Christmas attire – we will be doing a Christmas themed WOD for the 9am class on… Read more »

12.22.11 WOD

Strength: 12×2 Strict Press 1 set every minute on the minute WOD: Tabata For twenty seconds do as many reps of the assigned exercise as you can – then rest… Read more »

12.21.11 WOD

WOD: 5-10-15-20-15-10-5 Pullups GHDs Wall Balls G2OH (Ground to Overhead) w/ Plate *Remember there is a 12:00 class tomorrow and Elements 2 will be held at 6:30 along with the… Read more »

12.20.11 WOD

Skill: KB Swings WOD: 10 Rounds… 10 KB Swing 10 Hand-Release Pushups 10 Stiff-Leg Deadlifts

12.19.11 WOD

STRENGTH: 3×5 Back Squat WOD: 12min AMRAP… 7 Front Squat 9 Bar-Facing Burpees ***Also*** – We will be holding 12:00 classes on Monday, Wednesday, and Friday this week. – Regular… Read more »


WOD 50-25-10 Box Jumps Toe-to-Bar KB Swings Double Unders You all learned a ton of skills this week, so give your brain a rest tonight, but don’t forget to work… Read more »


WOD: Elements 2 for all classes followed by a WOD. Get ready to learn the press series and GHDs! Look at all those GHD machines — a thing of beauty…. Read more »

12.12.11 WOD

WOD: 5 RDS — 1min. each of: Wall Ball Row for cals Power Cleans