Category Archives : WOD


Monday, November 6th

Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved. -Mattie Stepanek WOD A.) 4 Sets of: Tempo Front Squats x 2 reps at 42X1 at 70-75 %   B.) “Mr Prospector” For Time: 800m Run  40 Pull-Ups 20 Thrusters (135/95) 10 Bar Facing Burpees ***Every time you drop the bar […]

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Tuesday, October 31st

  WOD For Reps:  Every 3 minutes for 9 minutes:  AMRAP in 2 minutes:   200m Run Max Shoulder to OH (115/75) Rest 3 minutes Every 3 minutes for 9 minutes:  AMRAP in 2 minutes:   200m Run Max Russian Swings  (70/53) Rest 3 minutes Every 3 minutes for 9 minutes:  AMRAP in 2 minutes:  […]


Tuesday, October 30

I think; therefore I am. -Rene Descartes WOD A.) Back Squat 8-6-4-2 B.) For total Reps: Tabata Sit-Ups  Rest 1 minute Tabata Row for Calories Rest 1 minute Tabata Double Unders Rest 1 minute  Tabata Squat   

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Saturday, October 28th

I can’t change the direction of the wind, but I can adjust my sails to always reach my destination. -Jimmy Dean WOD Teams of 2 3 Rounds for Time: 800m Run (Relay) 60 DB Snatch (50/35) 40 Calorie Row 20 Thrusters (115/75)


Friday, October 27th

Put your heart, mind, and soul into even your smallest acts. This is the secret of success. -Swami Sivananda WOD A.) 10 Minutes to Build to a 1 Rep Clean  B.) For time: 18/15 Calorie Bike then  7 Squat Clean (185/125) + 7 Muscle Ups   5 Squat Clean (225/155) + 5 Muscle Ups 3 Squat […]

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Thursday, October 26th

Coach “Nick” Hitting a 252 lb Clean and Jerk  WOD 3 Rounds For Time With Rest:  10/8 Cal AB 7 Power Snatch (95/65) 12 V-Ups 5/5 Single Arm KB Swings (53/35) 10 Supermans 3/3 Turkish Get Ups (53/35) **Rest 5 min


Wednesday, October 25th

Out of difficulties grow miracles. -Jean de la Bruyere WOD EMOM for 20 minutes: Minute 1: 20 Double Unders + 5 SHSPU’s Minute 2: 10 Front Rack KB Revers Lunges (53/35) Minute 3: 10/8 Calorie Row + 5 Burpee over ERG Minute 4: 10 HPC (115/75)

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Tuesday, October 24th

All wish to possess knowledge, but few, comparatively speaking, are willing to pay the price. -Juvenal WOD A.) For Time With Rest: 5x300m Sprint Rest 2 Minutes B.) 3 Rounds Not for Time: 15-20 Back Ext. 20 Weighted Sit-Ups 10 Weighted Step-Ups