Monday, January 28 WOD

Welcome to Bring A Friend For Free Week.  Listed below is a WOD for our members and below that is a WOD (Workout Of the Day) for their guests.  The guest WOD will mimic the member’s WOD but will use less skill intensive movements where necessary.


Buy-In: Split Jerk 1-1-1-1-1

WOD: For time…

  • 20 Shoulder to Overhead, 185/130lbs
  • 40 Burpees

*Partition as needed

Cash-Out: Wall Walk Tabata


Skill Review:

  • Single Arm Dumbbell Push-Press
  • Burpee

WOD: AMRAP (As Many Rounds As Possible) in 6 minutes of…

  • 10 Single Arm Dumbell Push-Presses, 5 right then 5 left
  • 5 Burpees
  • Rest 15 seconds

Cash-Out: AbMat Sit-Up Tabata



Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!