Category Archives: WODs

These are Past WODs by Date

041921 &042021

Synchronous In Class

Warm Up
400m Run
10 Minutes of Static Stretching
400m Run

5×5 Push Press
3×10 Kettle Bell Snatch


WOD – 12 Minute AMRAP
10 Russian Swings
10 Box Jumps
10 Tricep Dips

Asynchronous At Home

Warm Up
400m Run
10 Minutes of Static Stretching
400m Run

3×20 Push Ups
3×20 Sit ups


WOD – Thunder Struck
Play the Song by AC/DC Thunderstruck
Do Jumping Jacks the entire song.
When you hear the word Thunder or Thunderstruck do a burpee
then resume jumping Jacks

041521 & 041621

Synchronous Workout
With Equipment


Warm Up
4 Rounds
20 Sit Ups
10 Burpees
10 Pull Ups
15 Kettle Bell Push Press

5×5 Bench Press
3×10 Ball Cleans

WOD
21-15-9
Back Squat
Thrusters
Sit Ups

Asynchronous Workout
Without Equipment


Warm Up
Darebee Fitness Test

WOD
Follow the Song. When sally is down you drop to the bottom of your squat. When sally is up you go up in your squat.


Cohort C
45 Minute Walk

040521 and 040621

SYNCRONOUS

Warm Up
3 Rounds
400m Run
20 SitUps
20 Kettlebell Push Press
10 Pull Ups

Push Press 5×5
Bench Press 3×10

WOD
3 Rounds
21 Kettle Bell Swings
21 Sit Ups
21 Push Ups
100 Jump Rope
___________________________________________________________________________________________________
ASYNCRONOUS

Warm Up
1600m Run/Walk for time

WOD


GROUP C
45 Minute Walk (Log Distance)

032521 & 032621

Choose With or without Equipment

No Equipment -(Sync)
Warm Up
3 Rounds
400m Run
20 Sit Ups
20 Air Squats
20 Push Ups

WOD – Black Jack
20 Push Ups – 1 Sit Up
19 Push Ups – 2 Sit Up
18 Push Ups – 3 Sit Ups
continue to Routine through
1 Push Up – 20 Sit Ups


Warm Up

3 Rounds
400m Run
20 Sit Ups
20 Push Press
20 Air Squats

WITH EQUIPMENT – (Async)
WOD – Loaded Black Jack (45/95)
20 Push Press – 1 Sit Up
19 Push Press – 2 Sit Up
18 Push Press – 3 Sit Up
continue to Routine through
1 Push Press – 20 Sit Ups

COHORT C –
45 min Weighted Walk (10lb+ in a backpack)