Results For Category: "Workout Of The Day (WOD)"

WOD 9/13/21

Warm Up: Barbell quad smash Mini Band Hip Routine* 30 ASQ while Voodoo flossing Strength: 1-1-1-1-1-1-1 BSQ- E3M “Burn and Turn” 3+…

WOD 9/11/21

Warm Up: Running Drills OTM-8min(both in the min) 4 Burpees 6 Box Jumps 8:46-The First Plane Hit “Remembering 9/11” Buy-In:911m Row (Date)…

WOD 9/10/21

Warm Up: 5 Cal Bike 7 RDL 10 Cyclist squats 6 Gator Rolls 6mins Strength: 3-3-3-3-3 FSQ-E3M “Gigli” 100’ Sled Push Ups…

WOD 9/9/21

Warm Up: Old man 5 Push Ups 3 Burpees 6 RKBs 100m Run 6mins “Hustlers” OTM-Alt-20min 150m Ski 6 Shoot Throughs 35…

WOD 9/8/21

Warm Up: :60/ side Hamstring flossing (barbell in rack) Running Drills Vaughn Warm up Strength: 3-3-3-3-3 DL-E3M “The Cell” OTM-14min 100’ 1-handed…

WOD 9/7/21

Warm Up: Banded Lat Stretch Banded Pull aparts :15 Split Stance KB Row-R :15 Split Stance KB Row-L :15 No push up/jump…

Labor Day Hours + WOD

6:30am 9:30am 11:00am Warm up: Barbell quad smash Mini Band Hip Routine* 30/20/30 Strength: 3-3-3-3-3 BSQ-E3M “The Backup Plan” Partner workout 200…

WOD 9/4/21

Warm Up: :15 Push ups+shoulder tap :15 Lunges :15 No push up/jump Burpee :15 Jump squats  X4 :12 Swimmer Kicks :12 Hollow…

WOD 9/3/21

Warm Up: 5 Cal Bike 7 RDL 10 Cyclist squats 6 Gator Rolls 6mins Strength: 5-5-5-5-5 FSQ-E3M “Wacky Races” 21-15-9 Wall Balls…

WOD 9/1/21

Warm Up: 4 Burpees 4 Cal Ski 4 Jump Squats 8 Banded Face Pulls 8 Lunges 6min AMRAP “Snagglepuss” Buy-in:1,000m Ski 15…