Wod Blog

WOD Work up to a heavy 3 rep max hang clean. Then 3 rounds for time: 10 Hang cleans 115/75, 75 Ft bear crawl, 75 Ft long jump.

WOD Complete the following tasks: 10 Legless rope climbs, 3  150′ Sled Push (heavy), 2000 Meter row, 150 Hip extensions. Attention:  On Monday we will be having a shortened holiday schedule and we will be doing a Hero Wod for Memorial Day so stay tuned!

WOD Run 200, 20 Dumbbell snatches 50/35, Run 400, 20o Double unders, Run 400, 20 Dumbbell snatches 50/35, Run 200.

WOD 4 Rounds for time: 10 Second L-sit 45lb plate, 20 Toes to bar, 30 Kettle bell swings (Russian 53/35) 40 Ab-mat sit-ups.   Great and easy recipe for zucchini fritters if you are looking for something that tastes great and has that bread or pancake feel to it.  The second recipe that follows underneath … Read more

WOD Regional”ish” 21-15-9 reps of: Strict Handstand push-ups, Front squats 135/95, Burpees. Week one of the challenge is in the books! Great Job everyone! Please make it easy on your coaches and try to ensure your writing is legible, include a point increment by every section not just at the end of each day, and … Read more

WOD Remember  we will be having the second weekend of our running clinic!  So we will not be having our regular WOD times.  Remember today at 12 pm the logs are due.

 WOD 5 Rounds for Time:5 Clean and Jerks 155/115,10 Chest to bar pull-ups.  Attention:  Nutrition Challenge Teams are as follows!  Alecio’s team includes:  Lynda, Dezzy, Earle, Kris, Shea, Cassi, Jennifer, Emmanuel, and Tiff; Ben’s team includes:  Donnette, Tango, Brian M, Jess J., Averil, Yvette, Parker, and Ian; Julia’s team includes:  Hugh, Celeste, Shanon, Zach, Scott … Read more

WOD Run or row 16oo meters, Rest 3 Minutes, Run or row 800 meters, Rest 3 Minutes, Run or row 400 Meters, Score is total time to complete all distances with rest included.  All distances should be done at max effort.

WOD Tiff’s Birthday WOD! 2 Rounds for time: 25 Slam balls 25/20, 25 Squat jumps, 25 Ring rows, 25 Abmat situps w/slam ball, 25 Burpee box jumps 24/20. Remember, if it goes in your mouth it gets logged for the challenge.  Below is a helpful article from our last challenge.  What Is The Paleo Diet? … Read more

WOD Dumbbell Bench Press: 10-10-10-10. Burner: 8 Minute AMRAP, 25′ Kettle bell front rack carry, 50′ Shuttle run.