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Sandy, OR 97055
(503) 327-3302
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HOME WOD, April 20th

Warm-Up Athletes should spend 6 to 10 minutes warming up, then: 2 RDS of : 20 DU, Singles, or Jumping Jacks 10 Toe Touches 10 Arms Circles (5 Forward / 10 Back) 10 Forward or Reverse Lunges 10 Bear Hugs 10 Squats Stretch: 10 Iron Cross 10 Scorpions 10 Cat/Cow Stretch 30 Sec...
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PARTNER HOME WOD, April 18th

Warm-Up 20 Jumping Jacks 20 Toe Touches 20 High Knees (Pull one knee to the chest and then the other) 20 Russian Kicks 20 Arms Circles (Forward / Back) 10 Forward or Reverse Lunges 10 Bear Hugs 10 Iron Cross 10 Scorpions 10 Thread the Needle 5 Russian Baby MakersStretch: 30 Sec...
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HOME WOD, April 17th

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 Banded Pull-Aparts 20 Deadbug (10 each leg) https://www.youtube.com/watch?v=MCVX9wRd_h0 *Just...
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HOME WOD, April 16th

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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HOME PARTNER WOD, April 15th

Warm-Up Athlete should spend 6 to 10 mins warming up then complete: 1 RD of: 20 Toe Touches (Walking or In Place) 20 Standing High Knees (Pull Knee to Chest, Alt. Legs) 20 Arm Circles (10 Forward / 10 Reverse) 10 Forward or Reverse Lunges 10 Iron Cross 10 Scorpions 5 reps of...
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HOME WOD, April 14th

Warm-Up 20 Double-Unders, Singles or Jumping Jacks 20 Toe Touches 20 Arm Circles (10 Forward / 10 Back) 20 Russian Kicks 20 Banded Pull-Aparts 20 Deadbug (10 each leg) https://www.youtube.com/watch?v=MCVX9wRd_h0 *Just move the feet* 10 Squats Stretch: Prone Cobra Press-Ups: 10...
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HOME WOD, April 13th

Warm-Up 20 Jumping Jacks 20 Toe Touches 20 High Knees (Pull one knee to the chest and then the other) 10 Arms Circles (Forward / Back) 10 Forward or Reverse Lunges 10 PVC or Banded Pass Throughs 10 Squats 10 Iron Cross 10 Scorpions 5 Inch Worms 5 Cat/Cow Strength Work 10 MIN EMOM...
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HOME PARTNER WOD, April 11th

Warm-Up 20 Jumping Jacks 20 Toe Touches 20 Trunk Rotations 10 Arms Circles (Forward / Back) 10 Russian Kicks 10 Bear Hugs 10 Forward or Reverse Lunges 5 Inch Worms 5 Squats 5 Blackburn Updog Flow Stretch: 10 Iron Cross 10 Scorpions 1 MIN Child’s Pose Core Work 2 RDS (30 Secs On /...
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HOME WOD, April 10th

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 High Knees (Pull one knee up to the chest, and then alternate legs) 20 Arm Circles (10 Forward / 10 Reverse) 20 Walking Lunges...
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HOME WOD, April 9th

Warm-Up Athletes should spend 6 to 10 minutes warming up, then: 3 Rounds of 5 Reps Toe Touches 5 Reps Bootstrappers https://www.youtube.com/watch?v=SZKRyURVsUQ 5 Reps Inch Worms https://www.youtube.com/watch?v=TPvAZNmzc2w Spiderman + Twist + Push Up (Just add the push up after...
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