16536 SE 362nd Dr.
Sandy, OR 97055
(503) 327-3302
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HOME WOD, May 1st

Warm-Up 10 Down + Backs (10ft) 10 Forward or Reverse Lunges 10 Arm Circles (5 Forward / 5 Reverse) 10 Toe Touches 10 Bear Hugs 10 Lateral Lunges 10 Banded Pull Aparts 10 Hip Circles (5 Right / 5 Left) 10 Squats 10 Alt. Overhead Arm Raises (Back Against Wall) Stretch: 10 Iron...
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HOME WOD, April 30th

Warm-Up Athletes should spend 6 – 10 minutes warming up, then: 20 Double-Unders, Singles or Jumping Jacks 20 Toe Touches 20 Arm Circles (10 Forward / 10 Back) 20 Russian Kicks 20 Deadbug (10 each leg) https://www.youtube.com/watch?v=MCVX9wRd_h0 *Just move the feet* 10...
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HOME WOD, April 29th

Warm-Up 20 DU, Singles, or Jumping Jacks 20 Toes Touches 20 Arm Circles (10 Forward / 10 Back) 20 Russian Kicks 20 Sec Jog (In Place) 20 Bear Hugs 10 Butt Kickers 10 Forward or Reverse Lunges 10 Iron Cross 10 Scorpions 5 Squats 5 Inch Worms w/ Push-up 5 Burpees Strength Work 3...
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HOME WOD, April 28th

Warm-Up 20 DU, Singles, or Jumping Jacks 20 Toe Touches 20 Arm Circles (10 Forward / 10 Back) 20 Standing High Knees 10 Bear Hugs 10 Iron Cross 10 Scorpions 10 Lateral Lunges 5 Squat Therapy (5 seconds down, 3 second hold in the bottom 5 Empty Barbell or Light DB Strict Press 5...
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HERO WOD, April 27th

Warm-Up 20 Jumping Jacks 20 Toe Touches (Keeps the legs as straight as possible, bend over, touch your toes, and stand back up) 20 Sec Jog (In Place) 20 High Knees (Pull one knee up to the chest, and then alternate legs) 20 Arm Circles (10 Forward / 10 Reverse) 20 Walking or...
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COACH DANICA’S BIRTHDAY WOD, April 25th

Warm-Up 20 DU, Singles, or Jumping Jacks 10 Forward or Reverse Lunges 10 Arm Circles (5 Forward / 5 Reverse) 10 Toe Touches 10 Bear Hugs 10 Lateral Lunges 10 Banded Pull Aparts 10 Hip Circles (5 Right / 5 Left) 10 Squats 10 Alt. Overhead Arm Raises (Back Against Wall) Stretch: 10...
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COVID-19 FIRST RESPONDER HERO WOD, April 24th

Warm-Up 10 Down + Backs (10ft) 10 Forward or Reverse Lunges 10 Arm Circles (5 Forward / 5 Reverse) 10 Toe Touches 10 Bear Hugs 10 Lateral Lunges 10 Banded Pull Aparts 10 Hip Circles (5 Right / 5 Left) 10 Squats 10 Alt. Overhead Arm Raises (Back Against Wall) Stretch: 10 Iron...
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HOME WOD, April 23rd

Warm-Up Athletes should spend 6 – 10 minutes warming up, then: 20 Doubles or Jumping Jacks 10 Forward or Reverse Lunges 10 Arm Circles (5 Forward / 5 Back) 10 Toe Touches 10 Bear Hugs 10 Lateral Lunges 10 Standing High Knees (Pull one knee to chest and then the other) 5...
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HOME WOD, April 22nd

Warm-Up Athletes should spend 6 to 10 minutes warming up, then: 20 Double-Unders, Singles or Jumping Jacks 20 Toe Touches 20 Russian Kicks 20 Arm Circles (10 Forward / 10 Back) 20 Deadbug (10 each leg) https://www.youtube.com/watch?v=MCVX9wRd_h0 *Just move the feet* 5 Inch Worms...
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HOME WOD, April 21st

Warm-Up Athletes should spend 6 – 10 minutes warming up, then: 20 Jumping Jacks 20 Toe Touches (Keeps the legs as straight as possible, bend over, touch your toes, and stand back up) 20 High Knees (Pull one knee up to the chest, and then alternate legs) 20 Arm Circles (10...
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