Workout Of The Day

Wednesday, April 25th WOD

Workout for Wed., 4/25:

Warm Up!

WOD –

Elizabeth .84

21-18-15-12-9-6-3

Med Ball Clean

Ring Dip

Previous WODs

Wednesday, September 30th WOD

IMG_3838

Workout for Wed., 9/30:

Warm Up –

2 Rounds

10 Air Squats

30 sec russian baby maker

10 Air Squats

samson stretch 30s/leg

10 Air Squats

cossack stretch 5 each side

Strength –

5-5-5-3-3-3

Back Squat

WOD –

“Walk This Way”

20 min AMRAP

Run 400

Walk 200

Tuesday, September 29th WOD

tr401atg-w800h800z1-16090-filthy-fifty-shades

Workout for Tue., 9/29:

Warm Up –

Dynamic WU

Jog forward and back

skips F/B front twist

shuffle

carioca

Skill – Set-up Stations

WOD – Filthy Fifty

For time:

50 Box jump

50 Jumping pull-ups

50 Kettlebell swings

Lunge, 50 steps

50 Knees to elbows

50 Push press

50 Arches/Supermans

50 Wall ball shots

50 Burpees

50 Double unders

(Last 7/27)

Monday, September 28th WOD

AddieDilanEXP

Congrats to Addison & Dilan who placed 1st in their division this past weekend at the EXP Co-Ed Throwdown!  Awesome job and way to represent!

Workout for Mon., 9/28:

Warm Up –

Barbell Warm Up

2 Rounds

5 RDLs

5 High Hang PC

5 Front Squats

5 Strict Press

5 Good Mornings

5 Back Squats

5 BTN Push Press

Strength –

3-3-3-2-2-2

Hang Clean

WOD –

10 Min. AMRAP

8 Push Press

10 Toes to Bar

30 Double-Unders

Friday, September 25th WOD

IMG_2465

Workout for Fri., 9/25:

Warm Up –

2 Rounds

50 Single Unders

10 PVC Pass Throughs

5 PVC Around The Bends/Side

Push-Up 5 Complex

12 Band Pull Aparts

Strength –

Bench

3-3-3-2-2-2

Superset each Set with 5 Chin Ups

WOD –

150 KBS

EMOM 5 Push-Ups

After Bash –

Tabata DU’s

Thursday, September 24th WOD

IMG_2138

Workout for Thu., 9/24:

Warm Up (10 Min) –

2 Rounds

10 Air Squats

30 sec Russian baby maker

10 Air Squats

samson stretch 30s/leg

10 Air Squats

cossack stretch 5 each side

Strength –

Front Squat

3-3-3-2-2-2

WOD –

4 RFT

400m Run

20 Wall Ball

Rest 90 sec

After Bash –

Quad Smash

Wednesday, September 23rd WOD

IMG_3860

Workout for Wed., 9/23:

Warm Up –

Animal Crawl Medley

Strength –

Rope Climb

WOD –

NFT

200m Run

Then 3 Rounds Superset of…

8 KB Single Leg RDLs/side

15-20 Band Push Downs

50 Single Unders

Then 3 Rounds Superset of…

12 Weighted Step Ups

“Y, T, W” 8-10 reps

Row 400m

Then 3 Rounds Superset of…

15-20 Weighted Sit-Ups

12-15 Alternating Hammer Curls

Tuesday, September 22nd WOD

for-a-good-time-call-fran-21-15-9_design

Workout for Tue., 9/22:

Warm Up –

3 Rounds

15 KB DL

15 KBS

10 Goblet Squats

5 Single Arm KB Strict Press/Arm

Skill/Strength –

Split Jerk (Clean From Floor)

3-3-3-2-2-2

WOD –

“Fran”

21-15-9

Thrusters

Pull-Ups

(compare to 7/30)

After Bash –

Breath Fire

Monday, September 21st WOD

IMG_4045

Workout for Mon., 9/21:

Warm Up –

Dynamic Warm Up

Skill –

Agility Ladder

WOD –

25 Min EMOM

6 Box Jumps

Planks 30 sec

10-15 PVC-Barbell OHS

40 Russian Twists

Row 30sec

Friday, September 18th WOD

IMG_3982

Workout for Fri., 9/18:

Warm Up – CF Warm Up

2 Rounds

8-10 Reps

Pull Up

Push Up

Sit Up

Superman

Air Squat

Samson Stretch 30 Sec

Strength –

Bench

5-5-5-3-3-3

SS: 5 Single arm KB ROWS

WOD –

Complete for time…

30 Calorie Row

50 WB

200m FC

50 Sit-ups

400m Run

50 Jumping Squats

Thursday, September 17th WOD

IMG_4079

Workout for Thu., 9/17:

Warm Up –

5 Rounds 

5 Goblet Squats

15 KBS

1 Turkish Get-up Each Arm

Skill –

Double Under

Tabata DU

WOD – “TABATA THIS”

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up