Workout of the Day (WOD) & News2026-04-14T00:34:15-04:00

WOD: Wed 10.14.2020 “You Move, I Move”

NEWS

TUE WOD Recording: Here

WOD

“You Move, I Move”

Every 5 Minutes for 5 Rounds
20 Toes to Bar
20 Box Jumps
20 Kettlebell Swings
Height: 24/20
Weight: 53/35
Every 5 Minutes for 5 Rounds
20 Knee Ups
20 Step Ups
20 Kettlebell Swings
Height: 24/20
Weight: 35/26
Every 5 Minutes for 5 Rounds
20 Leg Lifts
20 Step Ups
20 Kettlebell Swings
Height: 20
Weight: 35/26

WOD GUIDANCE & GOALS
On the 5 minute, complete 20 the toes to bar in big sets then chip away at smaller ones. The 20 box jumps, find an moderate rhythm and push to do all 20 straight, same with the kettlebell swings. Target 3-4 minutes per round, and rest in remaining time until the next 5 minute mark.

Post Time to Comments.

HOME WOD

Every 5 Minutes for 5 Rounds
20 V-Ups
20 Box Jumps
20 Glute Bridge

ENDURANCE

10 x 300m, walk 100m

Categories: WOD|Tags: , , |32 Comments

WOD: Tue 10.13.2020 “Trenches”

NEWS

MON WOD Recording: Here

WOD

“Trenches”

AMRAP 8
20 Dumbbell Lunges
20 Dumbbell Snatch
— 800 Meter Run —
AMRAP 8
10 Double Jump Burpee
20 Dumbbell Snatches
–800 Meter Run —
Weights: 50/35

AMRAP 8
20 Dumbbell Lunges
20 Dumbbell Snatch
— 800 Meter Run —
AMRAP 8
10 Double Jump Burpee
20 Dumbbell Snatches
–800 Meter Run —

Weights: 35/20

AMRAP 8
20 Dumbbell Lunges
20 Dumbbell Snatch
— 600 Meter Run —
AMRAP 8
10 Double Jump Burpee
20 Dumbbell Snatches
–600 Meter Run —

Weights: 25/15

WOD GUIDANCE & GOALS
With a dumbbell held in the rack position, complete 20 total lunges. Then complete 20 total snatches, alternating arms. The first round should be unbroken for both movements. Target 4+ rounds for the first AMRAP 8. At the 8 mark, immediately run 800 meters, with the intent to finish around 4 minutes. At the 13 minute mark you will start the second AMRAP 8. Complete 10 lateral burpees with a double jump over your dumbbell, then another 20 alternating dumbbell snatches. Target 3+ rounds. At the end of the second AMRAP 8, immediately run 800 meters with a target of 4 minutes.

Post Rounds, Time, Rounds, Time to Comments.

HOME WOD

AMRAP 8
20 Lunges
20 Superman Rocks
800 Meter Run
AMRAP 8
10 Burpees
20 Hollow Rocks
800 Meter Run

ENDURANCE

Rest

Categories: WOD|26 Comments

WOD: Mon 10.12.2020 “Pack Lite”

NEWS

  • INDOOR/OUTDOOR SCHEDULE
    • Mon – Indoor
    • Tue – Indoor
    • Wed – Indoor
    • Thu- Outdoor
    • Fri – Indoor
    • Sat + Sun – Outdoor

WOD

“Pack Lite”

METCON
50-40-30-20-10
Calorie Row
Sit Up
STRENGTH
Deadlift
7×3, building
METCON
50-40-30-20-10
Calorie Row
Sit Up
STRENGTH
Deadlift
7×3, building

METCON
25-20-15-10-5
Calorie Row
Sit up

STRENGTH
Deadlift
7×3, building

WOD GUIDANCE & GOALS
Push the row intervals, try to get 10-15 calories per minute. Catch your breath on the sit ups, with continue sets and trying to get 15-20 sit ups per minute. Target 20 minutes. For the deadlifts , start at 60% and build to 90% of your 1 rep max.

Post Time + Weights to Comments.

HOME WOD

10-8-6-4-2
Flights of Stairs
50-40-30-20-10
Sit Up
1-Leg Glute Bridge
7×3 per side

ENDURANCE

1 mile jog
3 Rounds
200m, rest :60
400m, rest :90
600m, rest 2:00
Then
1 mile jog

Categories: WOD|38 Comments

WOD: Sun 10.11.2020 “RNG”

NEWS

SAT WOD Recording: Here

WOD

“RNG”

5 Rounds
500 Meter Row
:60 Odd Object Hold
15 Up Downs
15 In + Out Tuck Jumps

5 Rounds
500 Meter Row
:60 Odd Object Hold
15 Up Downs
15 In + Out Tuck Jumps

5 Rounds
500 Meter Row
:60 Odd Object Hold
15 Up Downs
15 In + Out Tuck Jumps

Categories: WOD|2 Comments

Hero WOD: Sat 10.10.2020 “Half Murph”

NEWS

FRI WOD Recording: Here

WOD

“Half Murph”

800 Meter Run
50 Pull Ups
100 Push Ups
150 Squats
800 Meter Run

800 Meter Run
25 Strict Pull Ups
100 Push Ups
150 Squats
800 Meter Run

600 Meter Run
50 Bent Over Rows
50 Push Ups
75 Squats
600 Meter Run

WOD GUIDANCE & GOALS
Run the first eight-hundred at a moderate pace, it’s your warm up into the rest of the workout. For today, the reps are unpartitioned! This means that all of the pull ups must be completed before moving to the push ups, and all of the push ups must be completed before moving to the squats. If you don’t feel comfortable inside, do bent over rows with a dumbbell outside. The final run is all out. Target sub 30 min.

Today, we make the extra effort to stay positive, encourage one another, and remember that when the WOD gets tough, it is nothing compared to the sacrifice our servicemen and servicewomen make. Happy Memorial Day!

Post Time to Comments. Compare Scores HERE

On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician 2nd Class (SEAL) Matthew Axelson and Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell had a vital task. The four SEALs were scouting Ahmad Shah – a terrorist in his mid-30s who grew up in the adjacent mountains just to the south.

Under the assumed name Muhammad Ismail, Shah led a guerrilla group known to locals as the “Mountain Tigers” that had aligned with the Taliban and other militant groups close to the Pakistani border. The SEAL mission was compromised when the team was spotted by local nationals, who presumably reported its presence and location to the Taliban.

A fierce firefight erupted between the four SEALs and a much larger enemy force of more than 50 anti-coalition militia. The enemy had the SEALs outnumbered. They also had terrain advantage. They launched a well-organized, three-sided attack on the SEALs. The firefight continued relentlessly as the overwhelming militia forced the team deeper into a ravine.

Trying to reach safety, the four men, now each wounded, began bounding down the mountain’s steep sides, making leaps of 20 to 30 feet. Approximately 45 minutes into the fight, pinned down by overwhelming forces, Dietz, the communications petty officer, sought open air to place a distress call back to the base. But before he could, he was shot in the hand, the blast shattering his thumb.

Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

An MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent is as part of an extraction mission to pull out the four embattled SEALs. The MH-47 was escorted by heavily-armored, Army attack helicopters. Entering a hot combat zone, attack helicopters are used initially to neutralize the enemy and make it safer for the lightly-armored, personnel-transport helicopter to insert.

The heavy weight of the attack helicopters slowed the formation’s advance prompting the MH-47 to outrun their armored escort. They knew the tremendous risk going into an active enemy area in daylight, without their attack support, and without the cover of night. Risk would, of course, be minimized if they put the helicopter down in a safe zone. But knowing that their warrior brothers were shot, surrounded and severely wounded, the rescue team opted to directly enter the oncoming battle in hopes of landing on brutally hazardous terrain.

As the Chinook raced to the battle, a rocket-propelled grenade struck the helicopter, killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, Murphy, Luttrell, Dietz and Axelson, continued the fight. By the end of the two-hour gunfight that careened through the hills and over cliffs, Murphy, Axelson and Dietz had been killed. An estimated 35 Taliban were also dead.

The fourth SEAL, Luttrell, was blasted over a ridge by a rocket propelled grenade and was knocked unconscious. Regaining consciousness some time later, Luttrell managed to escape – badly injured – and slowly crawl away down the side of a cliff. Dehydrated, with a bullet wound to one leg, shrapnel embedded in both legs, three vertebrae cracked; the situation for Luttrell was grim. Rescue helicopters were sent in, but he was too weak and injured to make contact. Traveling seven miles on foot he evaded the enemy for nearly a day. Gratefully, local nationals came to his aid, carrying him to a nearby village where they kept him for three days. The Taliban came to the village several times demanding that Luttrell be turned over to them. The villagers refused. One of the villagers made his way to a Marine outpost with a note from Luttrell, and U.S. forces launched a massive operation that rescued him from enemy territory on July 2.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

This was the worst single-day U.S. Forces death toll since Operation Enduring Freedom began. It was the single largest loss of life for Naval Special Warfare since World War II.

The Naval Special Warfare (NSW) community will forever remember June 28, 2005 and the heroic efforts and sacrifices of our special operators. We hold with reverence the ultimate sacrifice that they made while engaged in that fierce fire fight on the front lines of the global war on terrorism (GWOT).

HOME WOD

800 Meter Run
50 Push Ups
100 Sit Ups
150 Squats
800 Meter Run

ENDURANCE

Rest

Categories: WOD, Travel/Home|16 Comments

WOD: Fri 10.09.2020 “Atomic Punk”

NEWS

  • THU WOD Recording: Here

WOD

“Atomic Punk”

AMRAP 7
50 Hollow Rocks
50 Toes to Bar
50 Hollow Rocks
50 Sit Ups
Rest 3 Minutes
1k Row
At the 15 Minute Mark
50-40-30-20-10
Unbroken Kettlebell Swings
Weight: 70/53

AMRAP 7
35 Hollow Rocks
35 Knee Ups
35 Hollow Rocks
35 Sit Ups
Rest 3 Minutes
750 Meter Row
At the 15 Minute Mark
50-40-30-20-10
Unbroken Kettlebell Swings

Weights: 53/35

AMRAP 7
35 Tuck Rocks
35 V-Ups
35 Tuck Rocks
35 Sit Ups
Rest 3 Minutes
750 Meter Row
At the 15 Minute Mark
50-40-30-20-10
Unbroken Kettlebell Swings

Weights: 35/26

WOD GUIDANCE & GOALS
Try to do the first set of hollow rocks in 30/20 reps or even unbroken! On the rig, do sets of 5-10 toes to bar, knee ups or v-ups. On the second set of hollow rocks, try to do sets of 10. Then throw your arms forward to complete the sit ups. Target 1 round! You’ll get a 3 minute rest then row 1k/750m as fast as possible. Target 4 minutes. You’ll get about a minute rest before starting your unbroken (no pausing) kettlebell swing sets. Take as long as you need between sets to guarantee you can do every set without placing the bell down. Target 10 minutes.

Post Reps + Times to Comments.

HOME WOD

AMRAP 7
50 Hollow Rocks
50 Leg Lifts
50 Hollow Rocks
50 Sit Ups
Rest 3 Minutes
800 Meter Run

At the 15 Minute Mark
25-20-15-10-5
Flights of Stairs
Jumping Jacks

ENDURANCE

5 x 800m, 400m walk

Categories: WOD|22 Comments

WOD: Thu 10.08.2020 “Drop Dead Legs”

NEWS

WED WOD Recording: Here

WOD

“Drop Dead Legs”

With a Partner
100 Front Squats
100 Shoulder to Overhead
100 Power Cleans
Weights: 135/95
With a Partner
100 Front Squats
100 Shoulder to Overhead
100 Power Cleans
Weights: 115/75
With a Partner
100 Front Squats
100 Shoulder to Overhead
100 Power Cleans
Weights: 95/65

WOD GUIDANCE & GOALS
With a partner (not sharing barbells), complete all the front squats before moving to the shoulder to overhead, and all of the overheads before moving to the power cleans. You and your partner decide how to divide reps. One person works at a time. Target 15 minutes.

Post Time to Comments.

HOME WOD

100 Squats
100 Push Ups
100 Glute Bridge

ENDURANCE

Rest

Categories: WOD|23 Comments

WOD: Wed 10.07.2020 “Oh No Heck No”

NEWS

  • TUE WOD Recording: Here
  • ACTON TEEN CLASSES: Teen classes in Acton Tuesdays and Fridays at 3:30pm. Contact Erica if your teen is interested!

WOD

“Oh No Heck No”

Bike
30 Rounds
:30 Max Cals
:30 Rest

Bike
30 Rounds
:30 Max Cals
:30 Rest

Bike
30 Rounds
:30 Max Cals
:30 Rest

WOD GUIDANCE & GOALS
In :30 bike as many calories as possible. When the :30 are up, take your hands and feet off the handles/pedals and rest until the next minute mark. You’ll repeat this process for 30 minutes and record your total calories. Rather than going in blindly, guys target 7-9 calories and ladies target 5-7, per :30 interval.

Post Total Calories to Comments.

HOME WOD

Run
30 rounds
:30 on/:30off
for max distance

ENDURANCE

Today’s workout

Categories: WOD, Travel/Home|24 Comments

WOD: Tue 10.06.2020 “Courage to Change”

NEWS

  • MON WOD Recording: Here
  • ACTON TEEN CLASSES: Teen classes in Acton start TODAY and will continue on Tuesdays and Fridays at 3:30pm. Contact Erica if your teen is interested!

WOD

“Courage to Change”

AMRAP 20
25 Double Unders
15 Wall Balls
10 Burpee Box Step Overs
200 Meter Run

Weight: 20/14
Height: 24/20

AMRAP 20
8 Attempts
15 Wall Balls
10 Burpee Box Step Overs
200 Meter Run

Weight: 14/10
Height: 20

AMRAP 20
35 Single Unders
15 Wall Balls
10 Burpee Box Step Overs
200 Meter Run

Weight: 10/6
Height: 20

WOD GUIDANCE & GOALS
Try for unbroken double/single unders, and unbroken wall balls as long as possible. Push your pace on the burpee step overs… the burpees are done laterally to the box and both feet must touch the top of box before descending to the other side. Pace the 200 meter run so that you can recover from the box overs. Overall… the stimulus should feel like you’re pacing a 5k run. Target 5 rounds.

Post Rounds to Comments.

HOME WOD

AMRAP 20
25 Jumping Jacks
15 Squats
10 Burpee Step Overs
200 Meter Run

ENDURANCE

Rest

Categories: WOD, Travel/Home|33 Comments

WOD: Mon 10.05.2020 “Dumbbell Linda”

NEWS

  • INDOOR/OUTDOOR WOD SCHEDULE
    • Mon – Indoor
    • Tue – Indoor
    • Wed – Indoor
    • Thu – Outdoor
    • Fri – Indoor
    • Sat + Sun – Outdoor
  • ACTON TEEN CLASSES: Teen classes are coming to our Acton location Tuesdays and Fridays at 3:30pm. Classes start Tuesday, October 6th. Contact Erica if your teen is interested!

WOD

“Dumbbell Linda”

10-9-8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Power Clean
Weights: 50/35
10-9-8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Power Clean
Weights: 35/20
8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Power Clean
Weights: 25/15

WOD GUIDANCE & GOALS
Choose dumbbells that feel heavy. Today’s focus is more about strength than metcon. The deadlifts will the easiest lift.  Break the floor press and hang cleans in half. Target 12 Minutes.

Post Time to Comments.

HOME WOD

10-9-8-7-6-5-4-3-2-1
Glute Bridge
Push Up
Tuck Jump

ENDURANCE

5 x
100m sprint, walk 100m
200m run, walk 100m
300m run, walk 100m
400m run, walk 100m

Categories: WOD|39 Comments