The “WOD” is the “workout of the day.” Each day a new WOD is posted on our website, and it’s part of a complete program designed to improve strength and conditioning. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

WOD 10/09/2022

B Snatch - 7-8 Minutes To A Challenging Single 7 Minutes to quickly build to a heavy single for today, the intent is to warm up for C2 --- The Kingdom 5…

WOD 10/08/2022

"BikeErg Lactate Threshold" 18 Min at RPE3; 2 Minutes Rest/ 12 Min at RPE3; 2 Minutes Rest/ 6 Min at RPE3; ---- For Time: 400/500M Row/ 50' Handstand…

WOD 10/07/2022

A2 2 Minutes Row Distance .... 3 RFQ of: 15 Banded Passthroughs/ 10 Banded Thruster/ 5 Each Alternating Reverse Lunges Skill…

WOD 10/06/2022

Modified Hinshaw= :30 Seconds Each Side Over/Under Hurdles :30 Seconds Walking Knee Hugs/ :30 Seconds Walking Figure Four/ :30 Seconds Walking Samson/ :30 Seconds of Lunge W/Twist/ :30 Seconds Walking Leg Kick/Toe Touch/ :30 Seconds…

WOD 10/05/22

3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 Squat Clean and Push Jerks ;;; B Top Down 3 Position Clean + Jerk - 10-12 Minutes…

WOD 10/01/2022

10 Minute AMRAP of: All Levels= :30 Seconds Air Bike/ 30 Single Unders/ 10 Ring Rows/ 10 Air Squat ---- In Teams of 3- (rotate through) 2 sets of: 5/4…

WOD 09/30/2022

3 Minute AMRAP of: 5 Each D.B. Power Snatch (HBD)/ 5 Each S.A. D.B. Thruster/ 5 Calorie Ski (5/8) 3 Minutes WU + @80% Sustainable Pace; Rest 90 Seconds -- 1 Power Snatch + 3 OHS - 1+3 @80% EMOM X 8…

WOD 09/29/2022

Against a 2 Minute Clock: 30 WallBall/ Max Calorie Row In Time Remaining (5/8) @85% Somewhat Hard Pace (Not Sustainable); Rest 2 Minutes before B -- Push Press - 1/1/1@90% 6…

WOD 09/28/2022

5 Minute AMRAP of: 15 Banded Pull Apart/ 15 Banded Good Morning/ 15 USSR K.B. Swing (HBD) @Easy Pace with smooth controlled tempos; Rest 60 Seconds before B1 --- 2-3…

WOD 09/27/2022

3 RFQ of: 7 Each D.B. Snatch (HBD)/ 5 Each OH Lunge/ 5 Each Single Arm D.B. Thruster/ 100M Ski (3/5) Add result B 1 Hang Snatch (ATK) + 1 Snatch - 1 @80-90% X…

WOD 09/26/2022

3 RFQ of: 5 Calorie Row (5/8)/ 5 Scap Pull Up/ 5 Active Kipping Swing/ 5 Jerk (15/35/45#)/ 15 Banded Face Pull @ Easy pace with smooth controlled tempos; Rest as needed + :60 Seconds before B ---- B…

WOD 09/24/2022

The Pizza Game= 5 Minutes of Warming up with the group, try to keep an open mind and have fun. --- Partner WOD 1 (09/24/22)= 3 Rounds of- 60 Seconds Max Reps Each of: Alternating D.B. Power Snatch (35/50#)/ Burpee/ Goblet…

WOD 09/23/2022

2 Minute AMRAP of: 5 K.B. Taters/ 5 HRPU/ 5 Each Jumping Lunges --- B: Clean Pull + Power Clean + Front Racked Lunge (EMOM 10 of 3 Cl Pull + 2 P.C. + 1 Each Lunge) --- C: Front Squat (8/8/8 @70%) --- 3…

WOD 09/22/2022

2 RFQ of: 1 WallWalk/ 5 Each WallFacing Shoulder Taps/ 15 Banded Pull Apart/ 5 Each Alternating Jumping Lunges/ 5 Jumping Squat/ 5 Calorie Air Bike ---- 2 Rounds of- Against A 3 Minute Clock: 60 Seconds Max Reps…

WOD 09/21/2022

Against A 2 Minute Clock: 100M Row Sprint (3/5)/ Max Burpees Over Erg In Time Remaining 3 Minutes WU + @85% Somewhat Hard Pace (not sustainable); Rest 3 Minutes Before B --- 7 Minutes Warm Up: Rope Climb/ Push Press …

09/20/2022

3 Minutes AMRAP of: 3 Power Snatch (15/35/45#)/ 3 OHS @2311/ 15 Double Unders (:15 sec practice) --- B: Power Snatch (3 @80% Every 2 Minutes X 6 Rounds) Does not have to be touch and go. ---- C: Front Squat…

WOD 09/19/2022

3 RFQ of: 20 Banded Pull Apart/ 3/5 Kipping HSPU/ 5 Calorie Row (5/8) --- B: Split Jerk (3/3/3/3/3/3/3/3) **From The Rack 60 Seconds Between Sets ---- 4 Rounds of: Against A 3 Minute Clock: 60…

WOD 09/18/2022

2 Minute AMRAP of: RX'd= 10 WallBall (14#-9'/20#-10')/ 5 Burpee Over Ball 2 Minutes To WU + @85% Somewhat Hard Pace (Not Sustainable); Rest 3-5 Minutes --- For Time: 10 Calorie Ski (5/8)/ 5 Strict HSPU/ 5 HPC…

WOD 09/17/2022

A: 2K Partner Row (Time) @Pace Damper 5/3 In teams of 2/Switching every 200M/Score=Total time B: Tom Hanks Memorial WOD (AMRAP - Rounds and Reps) Partner WOD= 15 Minute AMRAP of: 55 Deadlift (225/135)/ 55 WallBall (20#-10'/14#-9')/ 55…

WOD 09/16/2022

3 RFQ of: 1 Top Down 3 Position Power Snatch (15/35/45#)/ 5 Front Squat/ 250M Ski (3/5)/ 15 Banded Row ---- B: 3 Position Power Snatch (1 @60% EMOM X 10 Minutes) Pos 1, Pos 2, Pos 3 5 Minutes WU To 60% of Heaviest from…

WOD 09/15/2022

3 RFQ of: RX'd= 10 UB WallBall (14#-9'/20#-10')/ 10 Ring Row/ 10 Calorie Ski (5/8) - 5 Minute Cap ---- B: Push Press (5 @70% EMOM X 5) ---- C: Weighted Dip (4/4/4/4/4/4) 1 Set of 4 Reps @70%  Every 2…