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 15




Watch the Skills / Strength video before practicing your running in the warm-up.

200 meter Run (50% Effort)

400 meter Run (75% Effort)

200 meter Run (90% Effort)

*Rest as needed between runs.

Skills / Strength



3 Rounds for Total Reps

Round 1: You have 6:30 to complete

800 Meter Run

Max Reps of Push-ups

Fitness Level Substitution: Banded Push-ups or Knee Push-ups




Round 2: You have 5:30 to complete

600 Meter Run

Max Reps of AbMat Sit-ups

Equipment Substitution: AbMat Sit-ups using a rolled-up towel

AbMat Sit-up

AbMat Sit-up


Round 3: You have 4:30 to complete

400 Meter Run

Max Reps of Kettlebell Swings (Men: 55lb / Women: 35lb / Beginner: 15lb)

Fitness Level Substitution: Russian Kettlebell Swings

Kettlebell Swing

Kettlebell Swing

This WOD is three rounds, each round is decreasing in length.  The first round you will run 800 meters and then you will have the rest of the 6 1/2 minute round to get as many push-ups as possible.  Right when the 6 1/2 minute round ends, the 5 1/2 minute round with the 600 meter run begins.  Complete all three rounds and count your reps.  Post your total reps to comments.



3 Sets (Rest As Needed)

Handstand Push-ups

Fitness Level Substitution: Pike Push-ups

Kipping Handstand Push-up

Kipping Handstand Push-up

WOD at Home ©2012