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.
Garage Gym - KL

  Here is my new garage gym!!! I started Sandlot Fitness, LLC here in my garage with about 5-times as much stuff a couple of years ago.  All my toys got moved into our gym leaving my garage sad and lonely.  I went back to having a regular garage (basically wasted space for me) for…

Movement and WOD integrity has been brought to the forefront in our gym. Movement standards are created primarily to endure athletes build strength through a full range of motion that every human should be able to safely perform. We do not want partial mobility and/or strength, so we do not do half presses or quarter…

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13.2 10:00 AMRAP 5 Shoulder-to-overhead (Press, Push Press, Push Jerk, or Split Jerk) (Men: 115lb / Women: 75lb) 10 Deadlifts (Men: 115lb / Women: 75lb) 15 Box Jumps (Men: 24″ / Women: 20″) Rules and description   Don’t  fix it if it ain’t broken.  These guys did an amazing job in the video discussing all…

The WOD at Home team realizes that the WOD at Home community is more than just Americans, but is made-up of athletes from across the world!  We have now added a pounds to kilograms calculator to the WOD at Home website’s footer to make translating the weights in the WODs as easy as possible for…

Photo Mar 10, 2 08 15 PM

A bowling bag can be used to easily travel with your equipment essentials to be sure you can perform your travel WODs!!! I was cleaning out my garage to get it ready to be turned into a legit garage gym and had an epiphany…the bowling bag that never gets used is perfect for transporting a…

2012-open-begins

  Great News!!!  You can do the CrossFit Games Open Work-out 13.1 at home if you have the proper increments of plates!  All you need is a barbell and plates. The first work-out for the 2013 CrossFit Games Open, Work-out 13.1,  is due Sunday (3/10) at 5 PM Pacific Time!!!  IT IS A FUN ONE!!!…

March 1, 2013 If you haven’t noticed, one of the most important (if not the most important) aspects of performing a WOD is simply looking the part. When it comes to shoes, while style is a big factor, functionality is key.  We prefer a minimalist shoe without the high heal seen on many running shoes….

Bring Bowe Home   Mobility Warm-up CrossFit Journal: The Everett Warm-up Skills / Strength: REST DAY WOD 3 Rounds for Time 400m Run 52 Push-ups Fitness Level Substitution: Banded Push-ups OR Knee Push-ups 30 Kettlebell Swings (Men: 55lb and Women: 35lb) Fitness Level Substitution: Russian Kettlebell Swings or lighter weight. 9 Box Jumps (Men: 30″ and…

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: Banded Push-ups or Knee Push-ups Inch Worm 10 Air Squats   Strength Warm-up 10  Front Squats (Just the Bar) 5 Front Squats (40% of your 1…

Top 10 Home Workout Program Flaws:   10. The workout program ends leaving you wondering what to do next… Do you go back through the same 90 day workout program over and over again repeating the same workouts throughout the years?  A good fitness program is sustainable and doesn’t take your money and leave you…