Skip to main content
Uncategorized

WOD WOD, January 4, 2023

WOD - Wed, Jan 4Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:200/250-m row50-75-ft of eachBear crawl (shoulder taps)Lateral shuffle/direction (lateral hops over a plate)Backward bear crawl (hip taps)Skipping…
coach
January 3, 2023
Uncategorized

WOD WOD, January 3, 2023

WOD - Tue, Jan 3Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation30: chin over bar hold30: squat hold in bottom/use pole30: bar hang hold30: squat hold in bottom/use pole3…
coach
January 2, 2023
Uncategorized

WOD WOD, January 2, 2023

WOD - Mon, Jan 2HAPPY NEW YEAR!! (AMRAP - Rounds and Reps)23 MINUTE AMRAP:20 AIR SQUATS10 DB SNATCHES 50/3520 PUSH-UPS10 DB SNATCHES20 CAL ROW/SKI10 DB SNATCHES20 DB LUNGES 50/352 MINUTE…
coach
January 1, 2023
Uncategorized

WOD WOD, December 30, 2022

WOD - Fri, Dec 30Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set::30bike row erg:30 couch stretch /side5 forward step lunges/leg5 reversestep lunges/leg:30bike row erg5 Samson stretch lunges/leg5 lateral…
coach
December 29, 2022
Uncategorized

WOD WOD, December 29, 2022

WOD - Thu, Dec 29Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:10 alternating elbow to insteps50-ft. jog10 alternating hamstring scoop stretch50-ft. jog20 air squats100-ft. jog20 hand-release push-ups100-ft. jog30…
coach
December 28, 2022
Uncategorized

WOD WOD, December 27, 2022

WOD - Tue, Dec 27Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation ankles calves shoulders1 set:1:00 lying hip crossover stretch1:00 alternating scorpion stretch1:00 standing toe touch + overhead reach1:00…
coach
December 26, 2022
Uncategorized

WOD WOD, December 24, 2022

WOD - Sat, Dec 24Warm-upCoaches ChoiceWOD12 Days of Christmas (Time)RX:1 Clean (155/185)2 BMU3 DB Snatches (each arm) (35/50)4 Pistols5 DB Push Press (35/50)6 Burpees7 Wall Balls (14/20)8 KB Swing (GR/RD)9…
coach
December 23, 2022
Uncategorized

WOD WOD, December 23, 2022

WOD - Fri, Dec 23Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation focus on hips and shoulder's.2 sets::30 KB goblet squat– Rest :10:30 KB bent over row– Rest :10:30…
coach
December 22, 2022