Author Archives: admin

  WoD: “Cascade” Complete For Time: 100 Double Unders . Then… 3 Rounds of: 30 Wall Balls 20 Power Cleans 10 Weighted Sit-Ups . Then… 100 Double Unders . Modify for the at-home experience by replacing wall balls for a single dumbbell … Continue reading →

 WoD: “Strength Day” Complete For LOAD: A: Squat Snatch + Overhead Squat 5 sets of =  “1 Sn + 2 OHS” . C: Weighted Dip 5 – 5 – 5 – 5 – 5 . Modify for the at-home experience by using dumbbells or … Continue reading →

  WoD: “Lamont” Choose from These Two Options…. . A: Complete 25 Rounds For Time of: 6 Kettlebell Swings 6 Burpees . B: Complete 6 Rounds For Time of: 25 Kettlebell Swings 25 Burpees . Workout courtesy of Brandon Swan. Well here … Continue reading →

 WoD: “Toes High” Complete 3 Rounds For Time of: Run 800m 21 Toes To “Bell” 12 Sumo Deadlift High Pulls . Modify your Toes to “Bell” to use your dumbbell, kettlebell or even a lamppost. . Well here we are again. … Continue reading →

WoD: “Strength Day” Complete For LOAD: A: Alternating Turkish Get up 10 – 10 . B: Weighted Pistol Squats 20 – 20 – 20 (20 total reps. 10/side) . After – Bash: Tabata Double Unders 8 x 0:20 work / 0:10 rest . … Continue reading →

   WoD: “Pump Sesh!” Complete As Many Rounds As Possible in 15 Minutes of: 15 Floor Press 15 Double Double Dumbbell Bent Over Row . Modify to 12 Bench Press & 12 Strict Pull-ups is equipment allows for it. . Well here … Continue reading →

  WoD: “Helter Skelter” Complete For Time of: 60 Kettlebell Swings 50 V-Ups 40 Down-Ups 50 Kettlebell Swings 40 V-Ups 30 Down-Ups 40 Kettlebell Swings 30 V-Ups 20 Down-Ups . Well here we are again. Lockdown part 2!! No matter. We forge … Continue reading →

 Hero WoD: “Recurrently” Complete 5 Rounds, Each For Time of: Run 400m 15 Front Squats . REST exactly 3 Minutes between rounds . Well here we are again. Lockdown part 2!! No matter. We forge ahead because fitness will wait … Continue reading →

 WoD: “Strength Day” Complete For LOAD: A: Every 75 seconds for 5 rounds (6:15) 3 Hang Power Cleans + 3 Split Jerks . B: Every 75 seconds for 5 rounds 4 Hang Power Cleans + 4 Split Jerks . C: Every 75 seconds for 5 … Continue reading →

  WoD: “Deadly Double” Complete 3 Rounds For Time of: 54 Double Unders 27 Dumbbell Deadlifts 18 Double Unders 9 Dumbbell Burpees . Well here we are again. Lockdown part 2!! No matter. We forge ahead because fitness will wait for no … Continue reading →

 WoD: “The L – Word” Complete As Many REPS As Possible in 12 Minutes of: 10 Alternating Dumbbell Hang Power Snatch 20 Seconds of L-Sit Hold 12 Alternating Dumbbell Hang Power Snatch 20 Seconds of L-Sit Hold 14 Alternating Dumbbell Hang … Continue reading →

 Hero WoD: “Blake” Complete 4 Rounds For Time: 100ft Overhead Plate Walking Lunges 30 Box Jumps 20 Wall Balls 10 Handstand Push-Ups . Modify for the at-home experience by doing…. Use a dumbbell for the lunges. Do Jump overs instead of box … Continue reading →

 Hero WoD: “Severin” Complete For Time: 50 Strict Pull-Ups 100 Hand Release Push-Ups Run 5km . Modify for the at-home experience by doing…. Bent Over Rows in place of the pull-ups or Do a complete bodyweight version and do 15o HR push-ups. … Continue reading →

 WoD: “Strength Day” Complete For LOAD: A: Romanian Deadlift 15 – 15 – 15 – 15 – 15 . B: Unbroken Plank Hold 4 x 90 second holds . After-Bash: C: Tabata Sit-Ups 8 x :20 sec work / :10 sec rest Score … Continue reading →

 WoD: “All From The Heart” Complete 4 Rounds For Time of: Row 500m or Run 400m 15 Push Press . Special tribute WoD for CFCBD. Give this one your absolute all. . Well here we are again. Lockdown part 2!! No matter. … Continue reading →

 Hero WoD: “Emily” Complete 10 Rounds For Time of: 30 Double Unders 15 Pull-Ups 30 Air Squats Run/Sprint 100m REST 2 Minutes between rounds . Modify for the at-home experience by doing…. Bent Over Rows in place of the pull-ups Most importantly, … Continue reading →

   WoD: “Clean It Up!” Complete As Many Rounds As Possible in 4 Minutes of: 21 Hang Power Cleans 15 Burpee Over Bar/DB’s . REST 2 Mins . Complete As Many Rounds As Possible in 4 Minutes of: 15 Hang Power … Continue reading →

 WoD: “Strength Day” Complete For LOAD: A: Front Rack Walking Lunges 4 x 30 metres . B: Strict Handstand Push-Up 4 x Max-Reps . Super-set A & B . Well here we are again. Lockdown part 2!! No matter. We forge ahead because fitness … Continue reading →

 Hero WoD: “Wood” Complete 5 Rounds For Time of: Run 400m 10 Burpee Box Jumps (24″/20″) 10 Sumo Deadlift High Pulls (42.5kg/30kg) 10 Thrusters (42.5kg/30kg) REST 1 Minute . Modify for the at-home experience by doing…. burpee jump-overs in place of the box … Continue reading →

 Hero WoD: “Brenton” Complete 5 Rounds For Time of: Bear Crawl, 100ft Broad Jump, 100ft* . *Do three Burpees after every five broad-jumps. . If you’ve got a twenty pound (9kg) vest or body armour, wear it. . Well here we … Continue reading →

WoD: “Strength Day” Complete For LOAD: A: Bulgarian Split Squat 10 – 10 – 10 (10 reps each side) B: Turkish Get Up 4 – 4 – 4 – 4  (4 reps each side) . Well here we are again. Lockdown part 2!! … Continue reading →

 Hero WoD: “Dork” Complete 6 Rounds For Time of: 60 Double Unders 30 Kettlebell Swings 15 Burpees . M: 24kg. W: 16kg . Modify for the at-home experience by using dumbbells or an odd object for the swings. . Well here we are again. … Continue reading →

  WoD: “Beef Jerky” Complete As Many Rounds As Possible in 15 Minutes of: 5 Handstand Push-Ups 10 Push Jerks 15 Sit-Ups . Well here we are again. Lockdown part 2!! No matter. We forge ahead because fitness will wait for no … Continue reading →

 Hero WoD: “Badger” Complete 3 Rounds For Time of: 30 Squat Cleans 30 Pull-Ups Run 800m . M: 42.5kg. W: 30kg . Modify for the at-home experience by using dumbbells or an odd object for the cleans & bent over rows in place of … Continue reading →

 Hero WoD: “Paul Pena” Complete 7 Rounds, Each For Time of: Run 100m 19 Kettlebell Swings 10 Burpee Box Jumps . REST 3 Mins between each round. . M: 32kg KB, 24″ box. W: 24kg KB, 20″ box. . Modify for … Continue reading →

WoD: “Strength Day” Complete For LOAD: Hang (squat) Snatch 3 – 3 – 3 – 3 – 3 – 3 – 3 . Modify for the at-home experience with dumbbells and do a single arm version of the same move (3 reps … Continue reading →

 Hero WoD: “Paul” Complete 5 Rounds For Time of: 50 Double Unders 35 Knees To Elbows 20 yard Overhead Walk . M: 83kg barbell. W: 57kg barbell. . Modify for at-home experience by switching to Lying knees to elbows & … Continue reading →

 WoD: “Be Kind Rewind” Complete As Many Rounds As Possible in 14 Minutes of: 12 Dumbbell Lunges 10 Dumbbell Squats 8 Reverse Burpees . Well here we are again. Lockdown part 2!! No matter. We forge ahead because fitness will wait … Continue reading →

  Hero WoD: “Abbate” Complete For Time of: Run 1 Mile 21 Clean & Jerks Run 800m 21 Clean & Jerks Run 1 Mile . M: 70kg. W: 47.5kg . Well here we are again. Lockdown part 2!! No matter. We … Continue reading →

WoD: “Strength Day” Complete For LOAD: A: “Filly” Press 3 – 3 – 3 – 3 – 3 – 3 (3 reps each side) B: Single Arm Bent Over Row 6 – 6 – 6 – 6 – 6 – 6  (6 reps … Continue reading →

 WoD: Hero WoD “Wilmot” Complete 6 Rounds For Time of: 50 Air Squats 25 Ring Dips . If no gymnastics rings perform dips on chairs or similar. . Well here we are again. Lockdown part 2!! No matter. We forge ahead because fitness … Continue reading →

 WoD: “Abs on Abs on Abs” Pre-WoD Work: Complete 4 Rounds for LOAD & Quality of: 4 Turkish Sit-Ups + 2 Turkish Get Ups (4 + 2 on EACH arm is one round). . WoD: Complete As Many Rounds As Possible in … Continue reading →

 WoD: Hero WoD “Jack” Complete As Many Rounds As Possible in 20 Minutes of: 10 Push Press 10 Kettlebell Swings 10 Box Jumps . M: 52.5kg barbell; 24kg KB; 24″ box W: 35kg barbell; 16kg KB; 20″ box. . If … Continue reading →

WoD: “Strength Day” Complete For LOAD: A: Tempo Back Squat 5 – 5 – 5 – 5 – 5 (Tempo is 3131) B: Goblet Cossack Squat 10 – 10 – 10 . If no barbell use dumbbells, weight vest, sandbags, backpack, etc and … Continue reading →

 WoD: “40:20” & “NOT 40″20!” Complete As Many Rounds As Possible in 7 Minutes of: 40 Double Unders 20 Alternating Dumbbell Hang Power Snatch . REST 3 MINS . Complete As Many Rounds As Possible in 7 Minutes of: 30 Double … Continue reading →

 WoD: Hero WoD – “Holbrook” Complete 10 Rounds, Each For Time: 5 Thrusters 10 Pull-Ups Sprint 100m . Rest 1 minute after each round. . Well here we are again. Lockdown part 2!! No matter. We forge ahead because fitness will … Continue reading →

God bless the Burpee! .Hero WoD – “Donny” 21 – 15 – 9 – 9 – 15 – 21 (reps): Deadlift (102.5 / 70 kg) Burpee . Yes we may be in lockdown stage 4 BUT we will not let … Continue reading →

WoD: “Strength Day” Complete For LOAD: A: Strict Handstand Push-Ups 5 x Max Set (The “Load” is you) B: Floor Press 5 x Max Set . Complete all five sets of StHSPU before moving onto the FP.  Although it labels “Max” set, on … Continue reading →

 WoD: “Deuce” Complete 2 Rounds For Time: 50 Bent Over Rows 75 Sit-Ups 50 Overhead Squats 75 Double Unders . If you have access to the equipment sub in pull-ups for the Rows & use a barbell for the OHSQ. . … Continue reading →

  WoD: “Strength Day” Complete For LOAD: A: Sumo Deadlift High Pull 8 – 8 – 8 – 8 – 8 B: Turkish Get Up 5 – 5 – 5 (5 e/side) . Well here we are again. Lockdown part 2!! No matter. We … Continue reading →

 WoD: “On Trial” [A]: 0:00 – 13:00 Complete For Time: Run 1 Mile TT (rest whatever time is left in the 13 min window) . [B]: 13:00 – Finish Complete 4 Rounds, Each For Time of: Run 400m (Start a new round every … Continue reading →

 WoD: “Hips Don’t Lie” Complete As Many Rounds As Possible in 3 Minutes of: 3 High Box Jumps 6 Handstand Push-Ups 9 Medicine Ball Cleans . REST 1 Minute then go again. Complete 5 total “AMRAPs” Continue on where you stopped at the … Continue reading →

 WoD: “So Nasty!” Complete 3 Rounds For Time of: 50 Walking Lunges 15 Dips* 15 Dumbbell Hang Power Cleans* . *= If you have access to the equipment you can do this other version: 3 RFT: 50 W/Lunges 10 Ring Dips … Continue reading →

 WoD: “Just Breathe!” Complete For Time: Run 800m 1 Minute of Plank Hold Run 800m 2 Minutes of Plank Hold Run 800m 3 Minutes of Plank Hold . Well here we are again. Lockdown part 2!! No matter. We forge ahead … Continue reading →

  WoD: “Strength Day” Complete For LOAD: A: Press 1 – 1 – 1 – 1 – 1 B: Push Press 3 – 3 – 3 – 3 – 3 .C: Push Jerk 5 – 5 – 5 – 5 – 5 . Well here … Continue reading →

 WoD: “Weight Of The World” Complete As Many Rounds As Possible in 20 Minutes of: 7 Double Dumbbell Bent Over Rows* 10 Weighted Sit-Ups 15 Weighted Squats . *If you have access to a pull-up bar do 5/3 strict pull-ups. Add … Continue reading →

 WoD: “Simplicity” Complete 5 Rounds For REPS of: Burpees, 1 Min Kettlebell Swings, 1 Min REST 1 Min . *Use a dumbbell/kettlebell, or odd object for the swings. . Well here we are again. Lockdown part 2!! No matter. We forge … Continue reading →

  WoD: “17.5 – ish” Complete 10 Rounds For Time of: 9 Thrusters* 35 Double Unders . *Use a barbell or one single dumbbell/kettlebell for the thrusters. . Well here we are again. Lockdown part 2!! No matter. We forge ahead because fitness … Continue reading →