WOD

Friday, October 9WOD Warm-up: :30 Each movement/:05 Transition Bootstrapper Row Inchworm Top down deadlift Row :15 Muscle clean + :15 Hang power clean Superman Glute bridge Row 2-3 Burpee bar...

Thursday, October 8WOD Happy Birthday, Laura Weslander! Warm-up: 4 Inchworm 75' Trinity 200m Run 75' Samson lunge 75' Apple pickers 75' Bear crawl 75' Carioca 6 Box jump over 5...

Wednesday, October 7WOD Happy Birthday, Coach CP! Warm-up: 3 Inchworm push-up lunges 10 Leg swings 10 Cossack squats 8 Wall facing squats 1 Wall walk-up 4 Up down dogs 5...

Tuesday, October 6WOD Warm-up: 200m Run 10 Wall shoulder circles 4 Yoga push-ups w/ PVC 4 BTN split jerks 4 Press in split 10 Ring rows 5 Kip swings w/...

Sunday, October 4WOD's of the Week! WOD’s of the Week! It’s testing time! We’re kicking off the next few weeks of strength tests with a 2RM back squat on Monday....

Monday, October 5WOD Warm-up: 10 Leg swings :60 Inchworm lunges :60 Bike 6 Bootstrappers 6 Back squat w/ empty bar 6 Hollow rocks 6 Superman then 2 Rounds of: :30...

Saturday, October 3WOD Warm-up: 10 PVC passthrough 10 Air squat 5 Press in squat 200m Run 75' Samson lunge 25 Jumping jax 5 Clean deadlift 5 Muscle clean + press...

Friday, October 2WOD Happy Birthday, Andrew Radcliffe! Warm-up: 200m run 4 Inchworm lunges 5 Up down dogs 8 Bootstrappers 10 Top down deadlifts 8 Supermans 8 Glute bridges 6 Floor...

Thursday, October 1WOD Warm-up: 10 Leg swing 200m Run 75' Walking Samson lunge 4 Inchworm 75' Bear crawl 4 Burpee over DB 6 DB pull through :20 Active hang from...

Wednesday, September 30WOD Happy Birthday, Anne Johansen! Warm-up: :60 Row :60 Inchworm lunges 10 Ring rows w/ empty bar 5 High hang clean high pulls 5 Rack deliveries 5 Muscle...