WOD

6.1.19

ANNOUNCEMENTS THIS IS OUR LAST WOD POST ON THE WEBSITE! Starting Sunday evening, the Triib app will be the only location of our daily WOD posts at 7PM! Now you can pre-check in for classes and check the WOD in the same place. Click here if you need help downloading or setting up the Triib …

6.1.19Read More »

5.31.19

ANNOUNCEMENTS Starting Sunday evening, the Triib app will be the only location of our daily WOD posts at 7PM! Now you can pre-check in for classes and check the WOD in the same place. Click here if you need help downloading or setting up the Triib app. Don’t worry – member pictures will still be …

5.31.19Read More »

5.30.10

WARMUP: 3 Rounds :30 4 Way Dead Bugs :30 Plank :30 Plank with reach :30L/:30R Captain Morgans STRENGTH/SKILL: Week 8/8 Linear Progression Back Squat 3×5 (Add 5 lbs total) WOD: All Levels AMRAP 15: 15 Suppine Ring Rows 15 Kettlebell Swings (53/35) 30 AbMat Sit-ups

5.29.19

WARMUP: Coaches Chioce STRENGTH/SKILL: Week 8/8 Linear Progression Bench Press 3×5 (add 2.5lbs TOTAL) WOD: Performance AMRAP 18: 60 Double Unders 45 Air Squats 30/21 Calorie Bike 15 Push Jerks (135/95) Functional AMRAP 18: 90 Single Unders 45 Air Squats 30/21 Calorie Bike 15 Push Jerks (95/65) *Sub 40/30 Cal row or 600m Run for …

5.29.19Read More »

5.28.19

WARMUP: 3 Rounds: :25 Ipsilateral Dead Bugs 3R/3L 5 Sec Side Pillar Hold Hip Drop And Reach 20 Hip Bridge 5 Wall Squats w/ 3 Sec Hold 5R/5L Rotary Med Ball Toss (rotary med ball toss demo: second exericise in this video https://www.bing.com/videos/search?q=exercises+with+rotation&view=detail&mid=03A37E368549B302EEB703A37E368549B302EEB7&FORM=VIRE) WOD: 5 Rounds AMRAP 4 400m Run Max Cal Row Rest 4 …

5.28.19Read More »

5.27.19

MEMORIAL DAY MURPH! BE SURE TO SIGN UP FOR A HEAT. ONLY CLASSES TODAY 8 AND 930AM. WOD: “Murph” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run **RX is completed in a 20lb vest.**

5.25.19

WARMUP: Coaches Choice WOD: Teams of 3: AMRAP 25: 120/90 Calorie Bike 60 Alternating Dumbbell Snatches (70/50) 300 Double Unders 30 Strict Pull Ups *Sub 2400m run for bike if needed

5.24.19

WARMUP: Coaches Choice STRENGTH/SKILL: Week 7/8 Linear Progression Front Squat 3×5 (Add 5 lbs total) *For newer folks, practice the barbell movements in the workout between sets. Use an unweighted bar. WOD: 4 Rounds 400 Meter Run 3 Rounds 3 Power Cleans 3 Front Squats 3 Push Jerks P = 135/95, F = 95/65 *1 …

5.24.19Read More »

5.23.19

WARMUP: 2 Rounds :20 Ipsilateral Dead Bugs 10 Yard Spiderman Crawls W/ Elbow To Drop :20 Hollow Body Hold 10y Knee Hug To Horizontal Lunge Twist STRENGTH/SKILL: Week 7/8 Linear Progression Back Squat 3×5 (Add 5 lbs total) WOD: Performance 5 Rounds: 5 Strict Handstand Push-ups 10 Strict Pull-ups 100’ Walking Lunge 20 AbMat Sit-ups …

5.23.19Read More »

5.22.19

WARMUP: Coaches Choice STRENGTH/SKILL: Week 7/8 Linear Progression Heavy 5 Deadlift (Add 10 lbs to last week) *If you failed last week, then try the same weight.  If you failed two weeks in a row, then drop 30 lbs and let’s build back up. WOD: AMRAP 5: Buy-In: 50/35 Calorie Row Immediately Into… 12 Deadlifts …

5.22.19Read More »

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