LATEST WOD

Daily WOD 5/10/19

Friends & Family Week Day 5: Accessory Work 4 Rounds 1:00 Wallsit 100' Sled Push Rest 2 Min WOD: With a Partner 10 Min CAP 4 Rounds 10 Bench Press 185/115 10 Sandbag Cleans 20 Cal Bike

Daily WOD 5/9/10

Friends & Family Week Day 4: Core Work: With a Partner 10 Min to Complete 3 Rounds 30 Sit-ups 100' Wheelbarrow Walk WOD: "Dirty 30" 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lb) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lb) 30...

Daily WOD 5/8/19

Friends & Family Week Day 3: Strength: Back Squat: 5 x 5 Athletes Choose Weight 3 Box Jumps AFTER each set WOD: With a Partner 2 Rounds 100 Double Unders 20 Cal Row 100 Double Unders 20 Burpees

Daily WOD 5/7/19

Friends & Family Week Day 2: Gymnastics: 4 sets each Max Strict Pull-ups Max Push-ups rest as needed WOD: Death by: DB Snatches Starting at 8 Reps

Daily WOD 5/6/19

Friends & Family Week Day 1: Strength: Deadlifts Every 2:00 x 6 Odds: 3 Reps Evens: 1 Rep WOD: With a Partner 5 Rounds 30 Cal Row 30 KB Swings

Daily WOD 5/3/19

Gymnastics: 14 Min EMOM Odd: 15 Sit-ups Even: 10 Pistol Squats WOD: 18 -15 - 12 Power Cleans 155/105 Cal Bike

Daily WOD 5/2/19

Strength: Front Squat 5 x 5 Athletes choose weight WOD: 14 Min AMRAP With a Partner P1: Max Cal Bike P2: 300' Farmer Carry 53/35 200' Front Rack Carry 100' Overhead Carry with 2 KB/DB

Daily WOD 5/1/19

Strength: Push Press 4 x 6 Rest 2:00 between sets WOD: For Time: 10 Hang Power Snatches 95/65 10 Power Snatches 115/85 10 Squat Snatches 135/95

Daily WOD 4/30/19

Strength: Sumo Deadlift 4 x 6 Athlete chooses the weight WOD: "Run Annie Run" 50 - 40 - 30 - 20 - 10 Ab Mat Sit-ups *400m Run BEFORE each set

Daily WOD 4/29/19

Gymnastics: 8 Min EMOM Min 1: 12 Toe to Bar Min 2: 30 Double Unders Rest 3:00 5 Min to Establish- Max Pull-ups WOD: 3 Rounds 15 Squat Cleans 135/95 15 Ring Dips

Daily WOD 4/26/19

Core Work: 3 Rounds: 200' Single Arm KB Farmer Carry 1:00 L-Sit Hold WOD: Buy in: 15 Cleans 135/95 2 Rounds 8 Wallwalks 8 Box Jumps 30/24 Cash Out: 15 Cleans 135/95

Daily WOD 4/25/19

Strength: Thrusters Work to a 3 Rep Max WOD: 5 Rounds 12 Shoulder to Overhead 135/95 40 Double Unders then Max Muscle Ups in Remaining Time 12 Min Time Cap

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