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.

WOD March 10





10 Walking Lunges

10 Air Squats

200 meter run

10 Alternating Jumping Lunges

10 Air Squats

10 seconds of Butt Kicks

Strength Warm-up

10 Back Squats (just the bar)

Back Squats (50% 1 RM)

Back Squats (60% 1 RM)

Skills / Strength


5 Sets (2:30 Rest)

Back Squats (5 RM)

*If you do not have a squat rack, you will need to Power Clean the weight to your shoulders and then Push Press it overhead and down on your back.

Perform 5 sets working your way up to the heaviest set of 5 you can safely perform.  Rest 2 minutes and 30 seconds between each set of 5 squats.  Post your heaviest set of 5 completed to comments.

Back Squat

Back Squat



10 X 1:00 Rounds

20 Alternating One-arm Russian Kettlebell Swings (Men: 70lb / Women: 55lb / Beginner: 15lb)

Kettlebell Goblet Squats (Men: 70lb / Women: 55lb / Beginner: 15lb)

This WOD is 10 rounds long and is scored by how many rounds you complete.  You will have exactly one-minute to complete 20 alternating, one-arm KB swings and 5 goblet squats. You can rest with whatever time is left in the minute.  Start every round at the top of each minute.  If you do not complete the 25 reps in a minute…finish them and rest with whatever time is left in the next minute.  Your goal is to get all 10 rounds in on time.  Post your total rounds completed to comments.

Coach’s Tip: Don’t let your chest dip too much at the bottom of the kettlebell swings.  This will put extra stress on your lower back and you will not be happy about it tomorrow.  Picture yourself jumping as high as you can without any weight.  Don’t let your chest get any lower to the ground then in your regular jump.



10 Walking Lunges

10 Air Squats

WOD at Home ©2012