DAILY WOD

October 19, 2018

Saturday October 20, 2018

The 8am doing what they do, and doing it well! __ WOD “Team Tight Ship” In teams of two, alternating the row and rounds of “Cindy”, AMRAP 20: 15/12 Calorie Row 1 Round of “Strict Cindy” 1 Round of “Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats One partner will start on the row and the other on […]
October 18, 2018

Friday October 19, 2018

Congratulations Corby on getting your first Muscle-Up! __ Benchmark WOD Strength: Front Squat Tempo Heavy Single 5 seconds down, 3 second pause. Conditioning: “Fran” Compare to 5/11/18 21.15.9 rep rounds of: Thrusters 95/65 Pull-Ups “There is only one corner of the universe you can be certain of improving, and that’s your own self.” ~Aldous Huxley
October 17, 2018

Thursday October 18, 2018

Vern is weathering the storm by continuing to get his running in! __ WOD Option 1: “Surf and Turf” For Time: 70/50 Calorie Row 50 AbMat Sit-ups 30 Power Cleans (115/80) 50 AbMat Sit-ups 70/50 Calorie Row Option 2: OPEN GYM Make up a WOD that you missed, or a WOD that you have really been wanting to try, work […]
October 16, 2018

Wednesday October 17, 2018

Baylie hasn’t let an ankle surgery get in the way of her fitness! __ Happy Birthday Asian Sensation! __ WOD Gymnastics Practice: Spend 10-15 minutes working on the Gymnastics skill of your choice! Conditioning: “Run Wild” 3 Rounds: 600 Meter Run 21 Hang Squat Snatches (75/55) “Life is the art of drawing without an eraser.” ~John W. Gardner
October 15, 2018

Tuesday October 16, 2018

Leonor coming in to start another set of Wall Balls during Fridays “Carrying Karen”! __ WOD Strength: Power Clean Build to Heavy Touch and Go 5-Rep Conditioning: “Guard Rail” AMRAP 3: 12/9 Calorie Bike 9 Power Cleans (115/80) Rest 3 Minutes AMRAP 3: 12/9 Calorie Bike 7 Power Cleans (135/95) Rest 3 Minutes AMRAP 3: 12/9 Calorie Bike 5 Power […]
October 14, 2018

Monday October 15, 2018

Kamrie is in her element with Burpee Box Jump Overs! __ WOD “La-la Land” 4 Rounds: 1 Minute Toes to Bar 1 Minute Reverse Lunges 1 Minute Single Arm Dumbbell Push Press (50/35) 1 Minute Box Jumps (24/20) 1 Minute Rest “Stay true to yourself, yet always be open to learn. Work hard, and never give up on your dreams, […]