WOD BLOG

DAILY WOD

WODs are posted the evening before. Our daily WOD may change or get modified without notice.

Mon, 08/07/2017

Mon, 08/07/2017

A) 20 Min EMOM (5 Rounds of the below work) RX 15 Wall Ball (20/14) 15 Sumo Deadlift High Pull 15 Box Jump (24/20) Rest L1 Sub 10 Reps Sub KB High Pull B) Strict Press RX 3x8 L2 3x5 Notes: A preview of "Fight Gone Bad". This is an EMOM with alternating rounds. Min 1 is wall balls, min 2 is SDLHP, Min 3 is box jumps and min 4 is rest. You repeat this cycle for 20 min. The goal is to go fast on each round. FGB is for max reps so test your metcon. Sprint,

Wed, 08/02/2017

Wed, 08/02/2017

A) E2MOM (10 min/5 sets) Ground to Overhead 5 reps B) For Time RX 50 Cal Row 40 Box Jump 30 T2B 20 Burpee 10 Bar Muscle Up L2 Sub Knee Raises or Knees to Elbows Sub Jumping Bar Muscle Ups or C2B or Sub 60 Situps L1 30 Cal Row 30 Box Step-Ups 30 Situps 20 Burpees 10 Jumping Pull-Ups or Ring Rows Notes: Ground to overhead is any way you can get it from the ground to overhead. Use a weight you can cycle. Start light and move up. Power clean to a push press for the fir

Wed, 07/19/2017

Wed, 07/19/2017

A) High Hang CJ Complex 10 EMOM RX High Hang Squat Clean + Jerk L2 High Hang Power Clean + Jerk B) 12 Min AMRAP RX 24 Russian Swings (53/36) 12 Box Jump L1 Sub step ups Notes: The complex is done with a full squat clean. Focus on dynamic hips and fast feet under the bar. Move up in weight unless you fail an attempt OR have to press out. #WOD #EMOM #HighHang #CleanandJerk #CJ #RussianSwings #KB #Kettlebell #BoxJump

Friday, June 16th, 2017

Friday, June 16th, 2017

7 Min EMOM Cleans x 3 "Jack" 20 Min AMRAP RX 10 Push Press (115/85) 10 KB Swing (53/36) 10 Box Jump L1 Sub box step ups Notes: "Jack" is Hero WOD. Army Ssgt Jack Martin III died in 2009. We honor his service and sacrific by giving a great effort in today's WOD. Choose a weight you can move efficiently. If you want to try and Rx, keep your form and safety as priority 1. For A movement, cleans are done cycled, not in singles. Build to a heavy 3x. #WOD #PushPress

Tuesday, May 2nd, 2017

Tuesday, May 2nd, 2017

The Shoulder Press: The Push Press: A) Press Complex 3 Sets of 1 Strict Press + 5 Push Press B) For Time: L3 800 M Run 50 Box Jump (24/20) 50 T2B 800 M Run L2 Sub Knees to Elbows L1 Sub Sit-Ups and 400 M Run Notes: A) Weight should be 85% of 1RM on Strict Press. B) Pay attention to your 800 M times. Murph is coming quickly. **Must be out the door for last 800M Run on or before 17mins. Time cap is 20mins. #WOD #PressComplex #BoxJump #PushPress #StrictPress