Skip to main content
Uncategorized

WOD WOD, November 5, 2022

WOD - Sat, Nov 5Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets:50ft  high knees50ft bear crawl steps (2 forward, 2 back)50ft walking crossover w jump squats50ft  alternating spidermanSPECIFIC WARMUP…
coach
November 4, 2022
Uncategorized

WOD WOD, November 4, 2022

WOD - Fri, Nov 4Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets:10 jumping squats10 shoulder taps/side10 mountain climbers /side10 PVC good mornings10 PVC pass thrus10 PVC overhead lungesBACK…
coach
November 3, 2022
Uncategorized

WOD WOD, November 3, 2022

WOD - Thu, Nov 3Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationOn 6:00 clock:20 single-unders10 banded side-steps each direction10 alternating leg crossovers10 alternating standing quad stretches5 alternating elbow-up front…
coach
November 2, 2022
Uncategorized

WOD WOD, November 2, 2022

WOD - Wed, Nov 2Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:10 alternating Samson stretch10 push-ups to down dog10 unweighted Kang squats1 set:10 tuck jumps10 shoulder presses (empty…
coach
November 1, 2022
Uncategorized

WOD WOD, November 1, 2022

WOD - Tue, Nov 1Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2-3 sets::30 bike (slow):30 Samson stretch lunges:30 BB Good morning:30 air squats– Rest :15 between movements.DEADLIFT REVIEWDeadlift (E2MOM…
coach
October 31, 2022
Uncategorized

WOD WOD, October 31, 2022

WOD - Mon, Oct 31Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation3 Minute BB Complex 35/45 15/35 PVC2x High pull2x Hang clean2x Front squat2x PressShoulder Press (E2MOM Shoulder press…
coach
October 30, 2022
Uncategorized

WOD WOD, October 30, 2022

WOD - Sun, Oct 30Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches Choice15 Min E90Seconds (Weight)Odd: 12x Curls BB or DBEven: 12x Split squat BB or DB221030 WOD (AMRAP…
coach
October 29, 2022
Uncategorized

WOD WOD, October 29, 2022

HALLOWEEN WOD 2022Warm-upCoach's choiceMetcon (Time)"One, two, Freddy's coming for you.." 1,031 Ski or Row 10 Burpees 31 DB DEADlift (50/35) 10 Burpees 31 Box Jump Overs 10 Burpees 31 DB…
coach
October 28, 2022