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   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 5 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) If you do…

Mobility Warm-up   Karaoke (Down and Back) Frankenstein Kicks Bear Walk Crab Walk 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 10 Air Squats Skills / Strength   5 Sets (1:00 Rest) 1 Right-handed Turkish Get-up 1 Left-handed Turkish Get-up Fitness Level Substitution: Turkish Get-ups with just your hand in the air. Perform 5 sets of 1 Turkish get-up…

Looking for some great holiday gift ideas?  Look no further.  Here is everything you need to set you up for an ultimate WOD at Home Holiday: WOD Movement Flash Cards “Bomba Bar” Oly Bar (Women & Men’s available) One Fit Wonder Bumper Plates Bodyweight WOD Pack: Wood rings with adjustable straps, AbMat, OneFitWonder speed rope,…

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…

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….

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:…