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.

There is an overwhelming problem in America, and the gym;), of fixing the symptoms of an issue and not addressing the actual issue.  It is like if every time it rains your floor gets wet, so you mop it up each time instead of fixing the roof.  Eventually the roof is going to cave-in and…

Mobility Part 2 from yesterday… 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   15:00 AMRAP 200 meter Kettlebell Carry (Men: 55lb /…

Mobility 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 Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength   5 Front Squats (Just the Bar) 5 Front Squats (40% of your Front Squat Max) 5 Front Squats (50% of your Front Squat Max)…

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    8 Sets (0:30 Rest) 3 Dynamic Effort Deadlifts (70% of 1 RM) Dynamic effort means that we are going to be putting as much speed on…