Workout of the Day
Thursday WOD 11/1
:40 on / :15 off straight leg deadlift pull ups overhead press trx rows upright row ball slams bent over row bus drivers
Workout of the Day
WODoween!! WOD 10/31
:40 on / :15 rest Front Squat Deadlift Sumosquat Box Jump Flutter Kicks (slow, full range of motion) Smurf Jacks Side leg raise (red band around ankles) Scissor Box Jump
Workout of the Day
Work Hard, Play Hard WOD 10/26
:40 on / :15 off Jump Squats Pushups w/ Extension PlyoBox Side Step Jumping Lunges Ring Row Sumo Deadlift w/ High Pull Weighted Jumping Jack Full Sit-up to Jump Tuck
Workout of the Day
Shut-up and Partner Up 10/24 WOD
40 Second Stations 15 Seconds Off. 4 Rounds. Bulgarian Split Squat + Bicep Curl Box Jumps + Single Dumbbell Overhead Press Barbell w/ kettle bell weight alt lunges Glute Bridge (body weight) Kettle Bell Single Read more…
Workout of the Day
Crazy Core Partner Work 10/23 WOD
15 Reps Each. Partner sprint tag team. Kettle bell swings Sit-ups Bicycles Russian Twists Mountain Climber Burpees
Workout of the Day
Pump Rotation WOD 10/22
Ring Squat Curl High Knees Rope DBL Arm Ripple + Forward / Back Jump Stationary Reverse Lunge + Twist (5 R / 5 L ) Box Dips Alt. Standing Side Kick Floor Chest Press + Leg Read more…
Workout of the Day
Sunday, Sweaty Sunday WOD 10/21
2:00 on / :45 off Rotate through 10 reps of each group of exercises – Single leg overhead squat – (Switch sides) – 3 point plank – Frankenstein abs – Squat to Read more…
Workout of the Day
SOSaturday WOD 10/20
Reps: 20 – 16 – 12 – 8 KB Squat Snatch Slam Ball Over the Shoulder DB Speed Skaters Squat into Ring Row Lunge into Ring Push Up
Workout of the Day
The Friday Five WOD 10/19
5 Exercises – 5 Minutes – 5 Rounds (perform each exercise for 1 minute each) Battle Ropes with Squat DB Crossbody Crunch w/ Single Arm Shoulder Press Sprinter Lunge into High Kick DB/Plate Bicep curl, Read more…
Workout of the Day
Superman WOD 10/18
Chin Ups Bent over plyo box rows Renegade Rows Plank Shoulder Taps Rope Slams Supermans AMRAP 12 Reps Each