Call: 520-370-2439

Daily WOD 8-31-21

/in /by

Warm up

“Birthday Tag”

2x
20 sec HSH or 2 negative HSPU or 10 Shoulder taps
10 Wall Squats

2x
10 Ring rows
Ring Shoulder stretch
20 Singles

20 sec SM into Pigeon
20 sec bottom of Squat hold
Rig Calf stretch
Hamstring stretch

Question of The Day

Would you rather have no taste buds or be color blind?

CORE

AMRAP 10 min

28 Russian twists
28 Side Plank Hip taps (14 each side)
28 Ball V-ups
28 Plank up and Downs
28 Knee Ups

1/2 reps on second round

WOD

For Time

8 HSPU
93 meter run or row
31 Wall Balls
93 meter run or row
28 Pull Ups
93 meter run or row
365 Singles
93 meter run or row

Rx 14# / 20#, 10′ / 11′
Rx+ C2B
M 10# / 14#, 9′ / 10′

Daily WOD 8-30-21

/in /by

Warm up

3 x
200 run or row
10 Forward / Backward lunges
5 empty bar push press

2 x
10 Frog Hops
10 Knee taps
20 sec HSH or 10 Shoulder Taps
20 sec DD to SM

PVC SS
Bergener Warm up

Question of The Day

Would you rather Win $50,000 or let your best friend win $500,000?

CORE / Tech

3 Rounds

3 – pulls
3 – high pulls
1 C& J
5 Evil Wheels

can use as building sets to WOD weight

WOD

AMRAP 5 min
5 C&J
10 DB Lunge
– 90 sec rest –

AMRAP 4 min
4 C& J
8 DB Lunge
– 90 sec rest –

AMRAP 3 min
3 C& J
6 DB Lunge

Rx 95 / 135, 35 / 50
Rx+ 105 / 145, Squat Cleans
M 65 / 95               Score is total of ALL reps from all 3 AMRAPs

Bulldozer & Melee 8-29-21

/in /by

Warm up

600 meter run or row,
SPRINT every other 100 meters

2 x
10 Med Ball thrusters
10 Med Ball Twisting Wall taps
5 box step overs
5 box jump overs

20 sec HSH
20 Sec DD to SM
20 sec Hip Opener

Bulldozer

Green Valley Clash of The Fittest Oct 16th

Boomerang

60 Wallballs
50 Box Jump Overs
40 DB Snatch
30 Syncro Burpees
40 DB Snatch
50 Box Jump Overs
60 Wallballs

Rx 14 / 20, 20 / 24, 35 / 50
Scaled 10 / 14, 25 / 35

This is designed as a Partner WOD, you can do it as an individual at 1/2 reps, or do the entire WOD! For the competition there will be a 13 min time cap, there is no time cap today.

Melee

3 Rounds

1 min max Stones to a box (50 / 75, box hip height)
1 min to do 1 Gate Sprint (the faster you go, the more rest you have)

-1 min rest-

1 min max wall balls (16 / 25, 9’/ 10′)
1 min to do 1 Gate Sprint (the faster you go, the more rest you have)

-1 min rest-

Score is total number of Wall Balls plus total number of Stones.

Fire Factory 8-28-21

/in /by

“Welcome to the party pal!”

3 person team

600m run

  • Team runs 600m with one carrying Mace Bell overhead. Rotate as needed.

THEN

4 Rounds

IDITARODS (twice)

  • One team member pulls another on a sled 100′. The 3rd runs alongside. Rotate through twice.

SPARTANS – 30 Reps

  • Teams must flip heavy tire and jump (step) through.
  • Can flip as a single or two team members together.

SANDBAG RESCUE DRAG & CARRY (twice)

  • Team members rescue drag sandbag 35ft then clean to shoulder and carry back 35ft.
  • Team members rotate through twice.

HURCULEEZ – 30 reps

  • Team members alternate tossing Soft Stone over shoulder.

Daily WOD 8-27-21

/in /by

Warm Up

3 Rounds
 
1 min: Plank Med-Ball Circle or Volley ball
5 Burpees 
10 High Knees in place

PVC SS
20 Zombie kicks
20 sec hip opener

Question of The Day

Would you rather reverse one decision you make every day or be able to stop time for 10 seconds every day?

WOD

90 sec Max reps

-1 min rest, between each movement-

DB Snatches
Box Jump Overs
Pull Ups
SDHP
Wall Balls

-2 min rest-

Option #1
Repeat max Reps WOD

Option #2
5 x 90 sec row 1 min rest

Rx 35 / 50, 20′ / 24″, 53 / 70, 14# / 20#, 9′ / 10′
Rx+ 24″ / 30″, 35 / 53, 10′ / 11′
M 20 / 35, 12″ / 20″, 35 / 53, 10′ / 14′

Daily WOD 8-26-21

/in /by

Warm Up

Down & Backs

3 x
5 Rocking Push Ups
3 Negative Push Ups
10 Shin taps

3 Min Self Stretch

Question of The Day

Would you rather Experience the beginning of planet earth or the end of planet earth?

CORE

50 reps of each, break up as desired

Knee Ups / T2B / Knees 2 Chest
Med Ball Slams
Ball Crunches
50 Sec Weighted Sorensen
Enterprise Extensions

Strength

Bench press Cycle Wk #7

3-5 Rounds of 5 Reps @ 80%

Superset with CORE 50 movements

Daily WOD 8-25-21

/in /by

Warm Up

100 meter run or row easy pace
10 forward backward lunges
1 plank wheel

100 meter SPRINT
5 Burpees
10 Jumping Squats

Repeat the first set of movements

10 Frog Hops
20 Sec DD to SM
20 Arm Circles
20 Michael Phelps

Question of The Day

Would you rather wear a constantly changing outfit or a constantly changing hairstyle?

Strength / CORE

Front squats

8
6-6
4-4-4-4

Superset

Russian Twists & Mission Impossibles

(8) 20 RT’s & MI’s
(6’s) 15 RT’s & MI’s
(4’s) 10 RT’s & MI’s

WOD

AMRAP 12 min

12′ DB Lunge
6 DB Cleans
3 Wall Walks (Rx / Intermediate)
or
6 DB S2OH (M / Novice)
200 meter run or row

Rx & Intermediate 35 / 50
M & Novice 20 / 35

 

Daily WOD 8-24-21

/in /by

Warm Up

3 Rounds

200 run or row
30 Singles
5 KB Swings
3 Burpees
10 sec Ring Hold
10 empty bar Deadlifts

Add weight to bar every round, and decrease reps by 2

10 Scorpions
10 Bird Dogs
20 sec DD to SM

Question of The Day

Would you rather live in a world where you dance instead of walk or sing instead of talk?

Strength / CORE

EMOM 12 min

Odd Min:
5 Deadlifts

Even Min:
3-5 Strict, weighted or negative Dips

Rx: heaviest weight you can do unbroken with good form

WOD

3 Rounds

3 min

40 DU’s
20 KB Swings
10 Burpees
In the remaining time:
AMRepAP of T2B

-90 sec rest-

Score is number of T2B

Rx 35 / 50
Rx+ 53 / 70
M 27 / 35

Daily WOD 8-23-21

/in /by

Warm Up

500 row or 400 run
SPRINT the last 100 meters

3 x
10 Jumping Jacks
Lunge to rig
10 ring rows
Bear crawl to blue wall
5 Wall Balls for height
run back

PVC Pivot Stretch
Rig calf stretch

Question of The Day

Would you rather have unlimited pizza 🍕  for life or unlimited tacos 🌮  for life?

CORE

3 x

Band Hollow Hold
3 Bootstrappers

3 attempts to hold a small band secured under your low back holding a hollow hold

WOD

AMRAP 15 min

Buy in:
1000 meter

AMRAP In remaining time

3 Thrusters
6 Pull ups
4 Thrusters
6 pull ups
5 Thrusters
6 pull ups
etc….

Rx 65 / 95
Rx+ 85 / 125, C2B
M 45 / 65

Bulldozer & Melee 8-22-21

/in /by

Warm Up

3 x
100 run or row
3 Burpees
6 PVC OHS
6 PVC OH Lunges
20 sec HSH

PVC SS
Do once with empty bar and once with WOD weight:
5 Snatches
3 OHS
2 Lunges

3 min self stretching

Bulldozer

10 Rounds

10 Cal Row
6 Power Snatch
4 OHS
2 OH Lunges

-5 min rest-

10 Rounds

10 Cal Bike
6 Bar Facing Burpees
4 HSPU
2 Wall Walks

Rx 65 / 95
Rx+ 95 / 135,  Wall Walk into HSPU = 2 x 1 Wall Walk into 2 HSPU
M 35 / 65

Melee

3 Rounds

1 min max Stones to a box (50 / 75, box hip height)
1 min to do 1 Gate Sprint (the faster you go, the more rest you have)

-1 min rest-

1 min max wall balls (16 / 25, 9’/ 10′)
1 min to do 1 Gate Sprint (the faster you go, the more rest you have)

-1 min rest-

Score is total number of Wall Balls plus total number of Stones.