Tag Archives: wod

  • Workout Of the Day

    G-fit WOD 10 reps of each shoulder press Bicep curls Diagonal lateral raises Squats Switch sides, rest and repeat 2x  

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  • Seattle WOD

    40 minutes 1 minute each exercise -PUSH UPS -CRUNCHES -BRIDGE BUTT SQUEEZE -PLANK HOLD -SIDE LATERAL RAISE -BICEP CURLS -REVERSE GRIP PRESS -REGULAR PRESS -DUMBBELL SWINGS -STRAIGHT LEG DEAD LIFTS…

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  • tuesday 10/19 WOD

    3 sets single straight leg dead lifts super set with dumbbell swings with 15# 3 sets of single shoulder press with 20# dumbbell super slow on the eccentric movement 3…

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  • 10/18 WOD

    10 30 second bike sprints with 30 second rest in between 5 minutes cool down 3 sets push ups off upside down bosu ball super set with squats with 10…

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  • 10/14 wod

    When we take a rest day, it is because we need to recover from the high intensity if the past few days. Often we can consider an “active recovery” as…

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  • 10/13 WOD

    3 sets: 21,15,9 21 assisted pull ups 21 push ups 21 squats repeat with 15 and 9 reps… 5 ROUNDS 5 reps: with 25# bar–straight leg dead lift, clean, front…

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  • COLUMBUS dAY 10-11 WOD

    -25 burpees -100 body weight squats -1000 jump ropes with 20 second rest in between every 100 jumps -25 burpees 5 rounds of: 20 straight leg dead lifts with 20#…

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  • 10-09 WOD

    1 mile run for time (6 1/2 minute mile) 100 push ups 200 crunches 300 body weight squats 1 mile run for time 10 minute cool down/stretch Back exercises– as…

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  • 10/08 WOD

    run a mile 5 sets of 20 thrusters with 25# plate 5 sets of 10 side lateral raises super set with 10 front raises super set with 10 off the…

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  • 10/05 WOD

    1/2 mile run reps of 15,12,9 crunches holding 10# plate thrusters with 25# plate 5 sets of 20 leg extensions super set with body weight lunges 2 sets of 20…

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