At Home WOD With a clock set for 21 minutes: [1’s] V-ups[2’s] double unders[3’s] air squats Workout Notes Twenty-one minutes on the clock today. You will hit each exercise seven times and your score will be total reps. V-ups can be difficult to maintain for such a a long period of time. Prioritize getting your […]

At Home WOD For time: 1 mile run100 alternating devil press Workout Notes Today’s workout might look simple at first glance, but be prepared for a grind. Start your workout with a one-mile run. Push yourself, but maintain a pace that allows you to start the devil presses immediately upon return. If you are looking […]

At Home WOD For time: 50 push-ups35 box jumps20 push-ups35 box jumps50 push-ups Workout Notes Today’s workout is a great quarantine test! It is time to put your improved push-up strength to use. Consider the total work prescribed when deciding how to attack this workout. In total you will complete one hundred and twenty push-ups […]

At Home WOD 5 rounds for time: 400m run30 sumo deadlift high pulls20 burpees Workout Notes Today’s workout is a time priority triplet. Map out your quarter-mile track and get going! You should have this route dialed by now (you might even have multiple). Once you come back from the run, get right onto your […]

At Home WOD 12 rounds of 60 seconds on/30 seconds off 12 step-ups-then-max hang squat clean thrusters Workout Notes: Our workout today is twelve quick sprints with limited rest. In each round, you will spend one minute completing twelve step-ups and then as many hang squat clean thrusters as possible. Choose something sturdy to step […]

At Home Wod With a clock set for 20 minutes: 1 minute of sit-ups1 minute of snatches2 minutes of sit-ups 2 minutes of snatches3 minute of sit-ups3 minute of snatches4 minutes of sit-ups4 minutes of snatches Workout Notes Twenty minutes on the clock today moving back and forth between sit-ups and snatches. Start out with […]

Sunday Super Zoom AMRAP 20 minutes Option 1-“Cindy”5 bent over rows (right)5 bent over rows (left)10 push ups15 air squats Option 2-“Mary”5 handstand push-ups/pike push-ups10 pistols/air squats15 pull-ups/kettlebell swings Workout Notes Not often do we offer multiple workout options. Today we caved, two choices for you today, don’t blow it! Both workouts will run on […]

Saturday Super Zoom AMRAP 20 minutes 20 double-unders4 burpees8 swings Workout Notes Twenty minutes on the clock today. Start each round with twenty double-unders. A couple substitutes include lateral hops or jumping jacks. Follow that up with four burpees and finish with eight kettlebell/dumbbell swings. Consider alternating dumbbell snatches in replacement for the swings. Expect […]

At Home WOD For time: 400m run150 wall balls400m run Workout Notes Happy Birthday to our fearless leader and programming specialist: Matt Pedri! I’m assuming that this is his favorite workout because he programmed it on his birthday, but you never know. In his free time, Matt likes to troll Dave Castro on social media […]

At Home WOD AMRAP 30 minutes 800m run20 push presses2 minute plank Workout Notes So far so good this week, there have only been a few complaints about the WODS. We wouldn’t have it any other way. Taking the stage for today’s workout is Alex Haussermann: the OG of OG’s. Apparently he was Kirsten and […]