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   3 Rounds Not for Time 10 Air Squats 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up Skills / Strength   Skills / Strength Rest Day WOD   “Death By Burpee Box Jumps” Burpee Box Jumps (Men: 30″ / Women: 24″ / Beginner: 12″) Equipment Substitution: Burpee and a Tuck Jump The first minute do 1 burpee box jump….

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   Strength Warm-up 5 Front Squats (Just the Bar) 5 Front Squats (40% of your Front Squat Max) 5 Front Squatss (50% of your Front Squat Max) 5 Front Squats (60% of your Squat Max) If you do…

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   Clean and Jerks     WOD   10-9-8-7-6-5-4-3-2-1 Clean and Jerks (Men: 165lb / Women: 115lb / Beginner: 35lb) 1-2-3-4-5-6-7-8-9-10 Toes-to-bars Fitness Level Substitution: Knees-to-elbow OR Kipping OR Hang on the…

A First Trimester Review Aly Culp WOD at Home Coach I learned about high-intensity WODs from my brother in 2011.  While my whole family was encouraging me to continue them, I was too chicken to continue while I was pregnant.  As a first-time mom, I lived with one goal: keep my baby safe, healthy, and…

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) 10 Deadlifts (Just the Bar or PVC pipe) 5 Deadlifts (40% of your 1 Rep Max) 5 Deadlifts (50% of your 1 Rep…

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 Skills / Strength   8 Sets (0:30 Rest) 5 Seated Box Jumps Equipment Substitution:…

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   Skills / Strength Rest Day WOD   3 X 4:00 AMRAPs (2:00 Rest) 200 meter Run 12 Burpees 12 Air…