Workout of the Day

WOD 11.14.17

“Metcon” “Alotta Tabata” Tabata OH Walking Lunges (45/25) Rest 1 minute Tabata T2B Rest 1 minute Tabata Bike for Calories Rest 1 minute Tabata Handstand Hold Rest 1 minute Tabata Ring Rows Rest 1 minute Tabata Sled Push For Distance… Read more »

WOD 11.13.17

“Strength” 3 Rounds: 20 Pause Goblet Squats (2 Second Pause in Bottom) Collect 1 Min Reverse Plank 10 Deadlifts (Heavy but UB)   “Metcon: “The 406” For Time: 60 Wall Ball (20/14) 50 GHDSU 40 Calorie Row 30 Bar Facing… Read more »

WOD 11.10.17

“Metcon” Partner WOD Friday! 5 Rounds For Time: Partner 1: Sled Push Down / PULL Back -Switch- Partner 2 Sled Push Down / PULL Back -Then- Partner 1: 10 Wall Ball (20/14) Partner 2: 10 Wall Ball (20/14) Partner 1: 20… Read more »

WOD 11.09.17

“Strength” 4 Rounds: 10 Party Bench Press (Heavier than last week) 15 Body Rows under Barbell (Supinated Grip)   “Gymnasty” 15 Min: ME Russian Dips (Scale with Ring or Bar Dips) 10 Slider Pike Ups 1 Min Weighted Back Plank… Read more »

WOD 11.08.17

“Skill” (5-10 Minutes) Double Unders! *If you can perform double then do the following: Double Unders (Each set should be unbroken, stopping between sets for a quick rest) 5 – 10  – 15 – 20 – 25 – 30 –… Read more »

WOD 11.06.17

“Strength” Buns of Steel Week 3 3 Rounds For Load: 30 Alternating Pistols (Scale with pistols to bench or wall ball) 20 GHDSU 10 Front Squats (Heavy but UB)   “Metcon” 16 Rounds Total For Time (Alternating w/ a partner):… Read more »

WOD 11.03.17

“Metcon” DONT FORGET TODAY IS COSTUME DAY FOR HALLOWEEN! Partner WOD Friday! Start with a group of 4 people. Then split 2 and 2. Team 1 will start with ZOMBIE WOD and Team 2 will start with DEFENDER WOD (Rock,… Read more »

WOD 11.02.17

“Strength” 4 Rounds: 12 Party Bench Press 10 Bench DB Rows R 10 Bench DB Rows L   3 Rounds: 25 V-Ups Gator Walk Down 30 Second Right Side Plank 30 Second Left Side Plank Gator Walk Back

WOD 11.01.17

“Metcon” 3 Rounds For Reps: 1 Min Stations – Wall Ball (20/14) – DB Power Clean (50/35) – Box Jumps (24/20) – GHD Sit-UPs – Assault Bike Calories – Rest