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WOD/News

  • Mon.5.17.21

    By CoachBo | In WOD | on May 17, 2021

    Warmup: ROM, dynamic stretches, calf stretches, 10 Front squats with PVC Strength: Front SquatWarmup to 65%Work: 1/1/1/1/1 work up to find your new 1 rep max WOD:2 minutes Double Unders 5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest Run 400m 5 rounds: 30 second max rep pushups, 30 seconds rest (do more »

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  • Sat.5.15.21

    By CoachBo | In WOD | on May 14, 2021

    Warm up: ROM, dynamic stretches, 15 burpees, 20 wall balls WOD: use Med ball for each movement (total reps per side, except push ups) 30-26-22-18-14-10-6-2 push ups, (do half reps on one side, half on the other) single-leg glute bridges mountain climbers leg extensions plank hip dips Cooldown: Roll and stretch

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  • Wed.5.12.21

    By CoachBo | In WOD | on May 12, 2021

    Warmup: ROM, dynamic stretches, 3 rounds of 3 Min AMRAPs of 15 sit ups and 10 lunges, rest 2 minutes between each round WOD: Run or row for 30 seconds50 Goblet SquatsRun or row for 30 seconds40 Walking LungesRun or row for 30 seconds30 GHD sit upsRun or row for 30 seconds20 Jumping PullupsRun or more »

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  • Mon.5.10.21

    By CoachBo | In WOD | on May 10, 2021

    Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict PressWarmup to 65% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Wall balls15 Floor KB press200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

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  • Sat.5.8.21

    By CoachBo | In WOD | on May 7, 2021

    Warmup: ROM drills, dynamic stretches, 5 seated push press with bar; 10 dips on box, 200m run WOD: 4 Rounds 10 Push press (95/65#)15 ring dips or elevated box dips20 Double Unders (4x singles) Work abs – Plank to side plank holds, 30 sec each x 3; 10 plank shoulder taps, each sideRoll and stretch more »

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  • Wed.5.5.21

    By CoachBo | In WOD | on May 5, 2021

    Warmup: PVC passthru’s, max plank hold, 10 push ups, 20 dips Strength: Bench press maxWork up to a new 1 RM 5 x 1 WOD: 20:00 AMRAP 10 Ring Pushups15 Pull-ups20 KB Figure 8’s Cool-down: Roll out and stretch

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  • Mon.5.3.21

    By CoachBo | In WOD | on May 3, 2021

    Warmup: ROM, dynamic stretches, 10 of each: Banded Good mornings, Squats, Sit ups, Mountain climbers, Knee sit throughs, Clamshells R/L Strength:  Deadlift Warmup to 65% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 20:00 AMRAP 6 SDHP (95/65#) 12 Wall Balls 6 Bulgarian Split Squat (95/65#) 12 Super more »

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  • Sun.5.2.21

    By CoachBo | In WOD | on May 2, 2021

    Warmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks WOD: FRC workout 4 Rounds of:5 Burpees20 Squats5 Burpees10 Push ups5 Burpees20 Lunges5 Burpees10 V-ups400m Run Scoring: Post your workout time Cooldown: Roll out and stretch

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  • Sat.5.1.21

    By CoachBo | In WOD | on May 1, 2021

    Warmup: ROM, dynamic stretches, 10 PVC pass thru’s.  15 jumping squats, 500m row – easy pace WOD:  For time 21 Pullups, 9 Wall Balls, 500m Row 15 Pullups, 15 Wall Balls, 500m Row 9 Pullups, 21 Wall Balls, 500m Row Cooldown:  Roll out shoulders, calf and hip stretches

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  • Mon.4.12.21

    By CoachBo | In WOD | on April 12, 2021

    Warmup: ROM, dynamic stretches :30 each jumping jacks, squats, pike push ups, tuck jumps Strength: Deadlift de-load 5 x 5 @ 65 % During rest, hold handstand :15 WOD: 3 Rounds for time 400m run 12 Bent Over Rows 9 Over the bar burpees Cooldown: 3 x 1:00 plank, 1:00 rest Roll and stretch

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