wod

Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.
Ashley from Las Vegas, Nevada

Mobility Warm-up   1:00 Neck Rolls 0:20 Big Arm Circles Forward 0:20 Big Arm Circles Backwards 3 X 0:20 Hollow Body Hold 400m Jog 10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength   Skills / Strength Rest Day WOD   Advanced 5 Rounds for Time 800 meter Run 25 Burpee Pull-ups Fitness…

Mobility Warm-up   3 Rounds (Not for Time) 3 Kipping Pull-ups Fitness Level Substitution: Banded Pull-ups OR Ring Rows 5 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 7 Air Squats       Skills / Strength   10 Sets (0:30 Rest) 1 Dynamic Effort Deadlifts (80% of 1 RM) Dynamic effort means that we are going to be putting as much speed on the bar…

Kelly from Washington D.C.

Mobility Warm-up   Find a 10-20 meter area you can move back and forth along.  If you don’t have that space, get creative. Karaoke (Down and Back) Frankenstein Kicks Bear Walk Crab Walk 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 10 Air Squats   Strength Warm-up 10 Deadlifts (Just the Bar) 5 Deadlifts (40% of your 1 Rep Max) 5 Deadlifts (50%…

Mobility Warm-up   10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell. 1:00 left-legged Couch Stretch 1:00 right-legged Couch Stretch 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell….

Alyssa from Seattle, Washington

Mobility Warm-up   400m Run (75% effort) The Everett Warm-up Part 2 Video  Skills / Strength   Skills / Strength Rest Day WOD   21-15-9 Ring Dips Fitness Level Substitution: Banded Ring Dips Equipment Substitution: Narrow Push-ups Fitness Level Substitution: Banded Narrow Push-ups Burpees Then, immediately 21-15-9 Kipping Pull-ups Fitness Level Substitution: Banded Pull-ups OR Ring Rows Double-unders Fitness Level Substitution:…

Mobility Warm-up   1:00 Neck Rolls 0:20 Big Arm Circles Forward 0:20 Big Arm Circles Backwards 3 X 0:20 Hollow Body Hold 400m Jog 10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups   Strength Warm-up 10 Deadlifts (Just the Bar) 5 Deadlifts (40% of your Deadlift Max) 5 Deadlifts (50% of your Deadlift Max) 3 Deadlifts (60% of your Deadlift Max) 1 Deadlift (80% of your…

Mobility Warm-up   3 X 10 Seconds Hollow Body Hold 10 Hollow Body Rocks 10 Walking Lunges 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up 10 Air Squats 10 meters of Duck Walking 10 Arm Circles Backwards 10 Arm Circles  Forward Skills / Strength   Skills / Strength Rest Day WOD   You will need some sort of clock or timer for this one… 400…

Mobility Warm-up   30 Seconds Butt Kicks (50% effort) 30 Seconds High Knees (50% effort) 30 Seconds Rest 30 Seconds Butt Kicks (75% effort) 30 Seconds High Knees (75% effort) 30 Seconds Rest 30 Seconds Butt Kicks (100% effort) 30 Seconds High Knees (100% effort) Skills / Strength   10:00 EMOTM 3 Right-handed Kettlebell Cleans (Men: 55lb / Women: 35lb / Beginner: 15lb) 3 Left-handed Kettlebell Cleans (Men: 55lb / Women:…