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9/19/20 Daily WOD “Together is better”

General Warm up: Dynamic warm up then, 2 rounds – 10 hollow rocks 10 KBS or DBS 10 per leg leaning SL heel raises CLICK HERE FOR THE WORKOUT EXPLANATION In teams of 2 complete the following from 0:00-12:00: 8 rounds* of – 10 alt….

9/18/20 Daily WOD “This Looks Easy”…1 hour later post-class…”Nevermind””

General Warm up: 9 min circuit – – 100m run – 10 total toy soldiers – 5 squat to stand – 10 plate weighted good mornings – 5 plate counter balance squats CLICK HERE FOR THE WORKOUT EXPLANATION A. EMOTM 20 min: – 1 Deadlift…

9/17/20 Daily WOD “Winding down or up?”

General Warm up: 500m rowlover (balance in burpees) 3 rounds – 30 toe taps 20 total shoulder taps 10 total chainsaw DB rows 6 push-up to rotation CLICK HERE FOR THE WORKOUT EXPLANATION A. 5 rounds for reps  :40 sec ON/:20 sec OFF (15 min):…

9/16/20 Daily WOD “Test yourself”

General Warm up: 4 cat-cow + 4 per side thread the needle 4 walkouts to 1 mountain climber per leg :20 sec prayer stretch (child’s pose with elbows over head and hands together) then, 2 rounds getting faster each round – 200m run – 8…

9/15/20 Daily WOD “Hold on tight”

General Warm up: 8 min circuit – – 30 jumping split jacks – 30 lateral shuffle steps in your box – 10 total reverse lunge with overhead reach – 5 push-up to pike + 5 per direction plank rotations – 3x 3-way band pull aparts…

9/14/20 “CBaz special: Opposite Day”

A. General Warm up: 3 rounds increasing pace per round – 10 cal. row/bike 5 cossack squats with a rotation 5 per arm 1-arm DB/KB swing to eye level 5 goblet squats 1/leg worlds greatest stretch   CLICK HERE FOR THE WORKOUT EXPLANATION B. 5x…

9/12/20 Daily WOD “Razzle”

General Warm up: 8 min circuit – 100m run 10 total toy soldiers 10 unweighted windmills 5 per leg cossack squats 5 per leg curtsy lunges 10 hamstring walkouts CLICK HERE FOR THE WORKOUT EXPLANATION A. In teams of 2, from the 0:00-12:00 mark complete…

9/11/20 Daily WOD “9/11 Tribute: Never Forget”

General Warm up: 3 rounds – 40 high knees –> 40 butt kicks —> 40 skips in place 6 air squat –> 6 front squat –> 6 empty barbell thrusters 6 empty barbell weighted good mornings –> 6 empty barbell deadlifts –> 6 bent over…

9/10/20 Daily WOD “Twos and Threes”

General Warm up: 30 bear crawl steps 5 per side thread the need to t-spine rotation 10 total standing unweighted windmills 10 OH pass thru then, 3 round – 6 Dumbbell swing to eye level 6 no push up burpee 6 strict barbell hi pulls…

9/9/20 Daily WOD “Decisions, Decisions”

General Warm up: 8 min circuit – 150m row 10 total mountain climbers 5 squat to stand 5 goblet squats   CLICK HERE FOR THE WORKOUT EXPLANATION A. 3×3 back squat @ same load used last Thursday :90 sec – 2 min rest btw reps….

9/8/20 Daily WOD “Motor”

General Warm up: TABATA (alt. movements): 1. Plate taps 2. Alt. lunge (mix it up with an overhead reach, twist, side bend, etc) then, 2 rounds – 5 push-up to pike 5 PVC overhead pass thrus 5 PVC around the bodies per direction 3 PVC…

9/7/20 Daily WOD “Labor Day Badger”

General Warm up: 3 Rounds @ an increasing pace (each round progresses in movement as indicated by –>): – 8 total mountain climbers –> 8 squat to stand –> 8 per leg calf raises leaning on post or wall – 100m Run –> 100m run…

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