Warm Up Deck of Cards Warm Up 5 min 5 min run or 5 min row or 5 min Deck of Cards Hearts = Mountain Climbers Diamonds = Jumping Jacks Spades = Hollow Rocks Clubs = Zero count Burpees Then: 2 Rounds 6 Down Dog Scapular push ups 6 Knee Pull to Sampson Lunge Reach […]
Warm Up 5 Rounds 6 Jumping High Knee Lunges (reverse lunge with R leg pull knee to chest, then do a jumping Jack, repeat with L leg Lunge) 3 Push up to Down Dog (go fast warm up your shoulders) 20 sec Spiderman each side 1 inch worm Question of The Day Would you rather spend the night in […]
Warm Up 500 row or 400 run SPRINT the last 100 meters 3x Spiderman to wall 3 Burpees Zombie back 3x 3 Pause squats, 1,5,0,0 3 plate push press then: 20 sec Thread the Needle 5 Sunrise Planks 2 inch worms Question of The Day Would you rather spend the night in a graveyard alone […]
30 Rounds 5 Wall Balls 3 pull ups 1 Deadlift Rx 14# / 20#, 9′ / 10′, 65-75% DL Rx+ C2B, 75-85% DL M 10# / 14#, 55-65% DL
Warm Up 1 min Jumping Jacks 1 perfect Stretch 1 min Mountain climbers 1 perfect stretch 1 min Burpees 1 perfect stretch 1 min air squats 1 perfect stretch 20 Arm circles (10 forward 10 back 20 Elbow circles (“) 20 Wrist circles (“) 10 Scorpions 30 sec shoulder reach through stretch Question of The […]
The Big Kahuna Burger 3 Rounds: (3 person teams) Station 1: LDH roll carry up and over dock and back (2 carry) Tire Flips -> 100ft (1 teammate flips) Rotate through tire flips Whoever is done first gets a rest Station 2: 400m heavy Mace Bell run Warrior style (2 teammates switch carrying Mace […]
Matt’s B-Day WOD !!! Warm Up 100 meter row challenge 5 x to row EXACTLY 100 meters For every meter over or under do 1 Burpee Lunge to wall 10 Air squats (hands at 45) Bear Crawl back 5 Russian swings 5 American swings 5 Box jumps Zombie walk to wall 10 Air squats (hands […]
Warm Up 4 min run 4 min row or 4 min AMRAP 3 Burpees 6 Jumping Squats 9 Shoulder Taps 3 X 6 Superstars 6 Sideways Plank Shuffle 2 inch worms 20 sec Pigeon Stretch Question of The Day If you could dress up like any famous person, living or dead, who would it be? […]
Warm Up 2 Rounds 100 Singles 10 Jumping Jacks 10 “Superstars” 10 Mountain Climbers 2 Rounds 2 Wall walks 2 Burpees 2 Push ups to Down Dog 2 V-ups 10 Zombie kicks PVC SS Bergener W/U Question of The Day What is the scariest thing that ever happened to you? WOD For Time 1 Box […]
Warm Up Deck of Cards Warm Up 5 min Hearts = Jumping jacks Diamonds = Table Tops Spades = Hollow Rocks Clubs = Zero count Burpees Then: 2 Rounds 6 Knee Pull to Sampson Lunge Reach Through Shoulder Stretch Question of The Day What is the scariest thing that ever happened to you? CORE AMRAP […]
