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.

Mobility Warm-up   400m Run (50% effort) The Everett Warm-up Part 2 Video   Strength Warm-up 10 Strict Presses (Just the Bar) 5 Strict Presses (40% of your 1 Rep Max) 5 Strict Presses (50% of your 1 Rep Max) 3 Strict Presses (60% of your 1 Rep Max) These percentages are based off of the maximum amount of weight you could shoulder…

Mobility   See the Cool-down Section Today 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 Frog Leaps Fitness Level Substitution: Squat and…

Mobility Warm-up   Be creative if you do not have a partner.  Find something to jump over and crawl under, even if it is imaginary. Skills / Strength   This can be done with a barbell, broomstick, or PVC pipe. WOD   8 Rounds for Time 5 Power Snatch (Men: 95lb / Women: 65lb / Beginner:…

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 10 seconds Butt Kicks (100% Effort) 10 seconds High Knees (100% Effort)   Strength Warm-up 10 Shoulder Presses (Just…

Mobility Warm-up   10 Alternating Knee Hugs 10 Alternating Quad Stretches 10 Air Squats 10 meters Duck Walking 10 seconds Butt Kicks (50% Effort) 10 seconds High Knees (50% Effort) 10 seconds Butt Kicks (75% Effort) 10 seconds High Knees (75% Effort) 10 seconds Butt Kicks (100% Effort) 10 seconds High Knees (100% Effort) Skills / Strength 5 Sets (1:30 Rest) 6 Seated Box Jumps Equipment Substitution: Seated Tuck Jumps We are working…

Mobility   See the cool-down section today. Warm-up   400m Jog 10 Knee Hugs 10 Quad Stretch 10 Frankenstein Kicks 10 Air Squats 10 meters of Duck Walking 10 Arm Circles Forward 10 Arm Circles Backward 5 Downward Dog Push-ups   Skills / Strength   REST DAY WOD   Advanced 2 Rounds for Time (3:00 Rest between Rounds) 30 Kipping Pull-ups Fitness Level…

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 Frog Leaps Fitness Level Substitution: Squat and jump forward landing in another squat…

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 Frog Leaps Fitness Level Substitution: Squat and jump forward landing in another squat…