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 19





10 Walking Lunges

10 Air Squats

200 meter run

10 Alternating Jumping Lunges

10 Air Squats

10 seconds of Butt Kicks

Skills / Strength


Do this section AFTER THE WOD today.

3 Sets (3:00 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 3 sets resting 3-minutes between each set.  Each set will consist of 5 back squats.  After the WOD, these will feel very different then if you did it before the WOD, so don’t worry if you do not lift the amount of weight you usually lift.

Coach’s Tip:  After the WOD, you will not be as strong as usual.  Protecting your spine is the priority.  Focus on good body positions.  Take a deep breath and squeeze your abs and butt for every rep as to help lock down your spine in a good position.

Back Squat

Back Squat




Deadlifts  (Men: 225lb / Women: 185lb / Beginner: 65lb)

Thrusters (Men: 95lb / Women: 65lb / Beginner: 35lb)

Fitness Level Substitution: Push Presses

Perform 3 rounds as fast as you can.  The first round has 21 reps of each movement, the second round has 15 reps of each, and the third round has 9 reps of each movement.  Post your total time to comments.





10 Deadlifts (Just the bar)

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