Home / W.O.D. (Page 58)

  • 05/11/2023 Thursday’s Workout

    WARMUP 2 ROUNDS5 Inch Worm + Push-Up20 KB Flutter Kicks5 Up Downs*10 Elbow Punches5 Muscle Clean5 Strict Press5 Push Press *Round 2 perform Burpees STRENGTH Push Press for load*:1×5 @65%1×5… Continue reading

  • 05/10/2023 Wednesday’s Workout

    WARMUP RUNNING WARM-UP (5:00 CAP) 2 min cardio choice (Moderate Pace)Into…25’ High Kicks25’ Samson Lunge25’ Ankle Roll Outs25’ High Knees25’ Butt Kickers Into… AMRAP x 5 MINUTES4 Lunge + Lunge… Continue reading

  • 05/09/2023 Tuesday’s Workout

    WARMUP TABATA (4 SETS → :20 HARD EFFORT // :10 EZ EFFORT)Cardio of Choice Into… 2 ROUNDS10 SLOW Alt. Plank Shoulder Taps10 Alt. DB Deadlift5/5 Arnold Press10 Alt. Step-Ups20 Alt…. Continue reading

  • 05/08/2023 Monday’s Workout

    WARMUP 10 Alt. Cossack Squats8 Alt. Groiners + Twist6 Bootstrappers6 Alt. Samson Lunges -Into- AMRAP x 4 MINUTES10 Up-Downs10 Lunges8 Slow Air Squats6 Jumping Air Squats STRENGTH Back Squat for… Continue reading

  • 05/07/2023 Sunday’s Workout

    WARMUP 4 ROUNDS*:45 Row (SPM 25-27) → (SPM 27-30) → (SPM 30-32) → EZ Pace10 Alt. Cossack Squats → 10 Kang Squats → 10/10 Ankle Rotations → 10/10 Forward Leg… Continue reading

  • 05/06/2023 Saturday’s Workout

    WARMUP 2 SETS20 Single Unders10 Bootstrap Squats5/5 Med Ball Around the Worlds10 Slow Push-Ups Into… 2 SETS20 Single-Single-Doubles10 Med Ball Front Squats10 Med Ball Push Press10 Ring Rows Into… OPTIONAL… Continue reading

  • 05/05/2023 Friday’s Workout

    WARMUP AMRAP x 3 MINUTES5 Good Mornings5/5 SL Glute Bridge-Ups5 Strict Press w/Empty Barbell INTO.. AMRAP x 4 MINUTES5 Above the Knee Deadlifts5 Hang Muscle Cleans5 Push Press w/Empty Barbell… Continue reading

  • 05/04/2023 Thursday’s Workout

    WARMUP 1:00 Cardio Into… 3 ROUNDS:20/:20 SA Elbow Plank15 Single DB Bent Over Row15 Single DB Floor Press10 Tuck-Ups5 Scap Pull-Ups WORKOUT 3 ROUNDS FOR QUALITY2:00 Cardio Choice20 DB Floor… Continue reading

  • 05/03/2023 Wednesday’s Workout

    WARMUP 3 ROUNDS*20 Jumping Jacks → 30 sec Row → 30 sec Row10 Alt. Lunges w/ Twist → 10 Alt. Jumping Lunges → 10 Empty Barbell Front Rack Alt. Lunges5/5… Continue reading

  • 05/02/2023 Tuesday’s Workout

    WARMUP 2 ROUNDS1:00 Bike6 Bootstrappers6 Alt. 90/90 Hip Rotations6 Inchworms + Push-Up Into… 3-4 ROUNDS:45 Bike @ Mod Hard Pace6 KB Goblet Lunges6 KB Russian Swings6 Alt. KB Cossack Squats12… Continue reading

 

BTS on Instagram

Do it for the group photo after 📸 ❤️

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
Do it for the group photo after 📸 ❤️ #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 days ago
View on Instagram |
1/9
Birdtown Strength is so much more than your normal workout class. Our community is top notch. Everyday we bring the energy and the fun 🤩 

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
Birdtown Strength is so much more than your normal workout class. Our community is top notch. Everyday we bring the energy and the fun 🤩 #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
5 days ago
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2/9
𝑨𝒇𝒕𝒆𝒓 𝒂 𝒘𝒐𝒓𝒌𝒐𝒖𝒕 𝒅𝒐 𝒚𝒐𝒖 𝒆𝒗𝒆𝒓 𝒔𝒂𝒚 “𝑰’𝒍𝒍 𝒋𝒖𝒔𝒕 𝒔𝒕𝒓𝒆𝒕𝒄𝒉 𝒘𝒉𝒆𝒏 𝑰 𝒈𝒆𝒕 𝒉𝒐𝒎𝒆” 𝒂𝒏𝒅 𝒕𝒉𝒆𝒏 𝒆𝒏𝒅 𝒖𝒑 𝒏𝒐𝒕 𝒔𝒕𝒓𝒆𝒕𝒄𝒉𝒊𝒏𝒈 𝒂𝒕 𝒉𝒐𝒎𝒆 𝒂𝒏𝒅 𝒇𝒆𝒆𝒍𝒊𝒏𝒈 𝒆𝒙𝒕𝒓𝒆𝒎𝒆𝒍𝒚 𝒔𝒐𝒓𝒆 𝒕𝒉𝒆 𝒏𝒆𝒙𝒕 𝒅𝒂𝒚? We’ve all been there. Let’s all make a pact to actually stretch while we are at the gym. 

You make time for your workout… make sure to make time for your recovery too!

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
𝑨𝒇𝒕𝒆𝒓 𝒂 𝒘𝒐𝒓𝒌𝒐𝒖𝒕 𝒅𝒐 𝒚𝒐𝒖 𝒆𝒗𝒆𝒓 𝒔𝒂𝒚 “𝑰’𝒍𝒍 𝒋𝒖𝒔𝒕 𝒔𝒕𝒓𝒆𝒕𝒄𝒉 𝒘𝒉𝒆𝒏 𝑰 𝒈𝒆𝒕 𝒉𝒐𝒎𝒆” 𝒂𝒏𝒅 𝒕𝒉𝒆𝒏 𝒆𝒏𝒅 𝒖𝒑 𝒏𝒐𝒕 𝒔𝒕𝒓𝒆𝒕𝒄𝒉𝒊𝒏𝒈 𝒂𝒕 𝒉𝒐𝒎𝒆 𝒂𝒏𝒅 𝒇𝒆𝒆𝒍𝒊𝒏𝒈 𝒆𝒙𝒕𝒓𝒆𝒎𝒆𝒍𝒚 𝒔𝒐𝒓𝒆 𝒕𝒉𝒆 𝒏𝒆𝒙𝒕 𝒅𝒂𝒚? We’ve all been there. Let’s all make a pact to actually stretch while we are at the gym. You make time for your workout… make sure to make time for your recovery too! #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
7 days ago
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3/9
What’s holding you back from meeting your fitness goals? We’d love to talk to you about it! 

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
What’s holding you back from meeting your fitness goals? We’d love to talk to you about it! #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 week ago
View on Instagram |
4/9
Free community workout every Sunday at 10am. No registration required. 

If it’s your first time at the gym, come a bit early to find us (we are on the 3rd floor of the Screw Factory) and to fill out our waiver. Can’t wait to workout with you!

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
Free community workout every Sunday at 10am. No registration required. If it’s your first time at the gym, come a bit early to find us (we are on the 3rd floor of the Screw Factory) and to fill out our waiver. Can’t wait to workout with you! #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 week ago
View on Instagram |
5/9
Ever wonder what the vibe for open gym is? The picture sums it up. Amanda is doing today’s workout and Claudia is getting in some extra stretching. Open gym is a time where you can do anything you want (safely and appropriately of course). Open gyms are every Monday, Tuesday, Wednesday, and Friday at noon and Sunday 9-11am. Come hang out! 

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
Ever wonder what the vibe for open gym is? The picture sums it up. Amanda is doing today’s workout and Claudia is getting in some extra stretching. Open gym is a time where you can do anything you want (safely and appropriately of course). Open gyms are every Monday, Tuesday, Wednesday, and Friday at noon and Sunday 9-11am. Come hang out! #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
View on Instagram |
6/9
Veterans Day is a day to reflect upon the heroism of those who died in our country’s service. This year’s Veteran’s day workout honors Navy SEAL Chad Wilkinson who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy, and to raise awareness for suicide prevention.

For time:
1,000 weighted step-ups

♀ 35-lb ruck, 20-inch box
♂ 45-lb ruck, 20-inch box

Today’s workout is a long grind. Complete as a team, with a partner, or individually for time. Reduce the load and height of the step-up as needed. If you have completed this workout previously, look back and use that information to help you tackle today’s effort.

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
Veterans Day is a day to reflect upon the heroism of those who died in our country’s service. This year’s Veteran’s day workout honors Navy SEAL Chad Wilkinson who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy, and to raise awareness for suicide prevention. For time: 1,000 weighted step-ups ♀ 35-lb ruck, 20-inch box ♂ 45-lb ruck, 20-inch box Today’s workout is a long grind. Complete as a team, with a partner, or individually for time. Reduce the load and height of the step-up as needed. If you have completed this workout previously, look back and use that information to help you tackle today’s effort. #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
View on Instagram |
7/9
Question of the day: when’s your favorite time of the day to work out?

What ever your answer is, we got you covered! 
•Morning classes ✔️
•Lunch time open gym ✔️
•Afternoon/evening classes ✔️

Come check us out! We’d love to have you.

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
Question of the day: when’s your favorite time of the day to work out? What ever your answer is, we got you covered! •Morning classes ✔️ •Lunch time open gym ✔️ •Afternoon/evening classes ✔️ Come check us out! We’d love to have you. #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago
View on Instagram |
8/9
“Small disciplines repeated with consistency every day lead to great achievements gained slowly over time” -John C. Maxwell

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
“Small disciplines repeated with consistency every day lead to great achievements gained slowly over time” -John C. Maxwell #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago
View on Instagram |
9/9
 

Workout of the Day

  • 12/01/2024 Sunday Workout

    WARMUPLINE DRILLS100m Run25’ High Kicks25’ Cherry Pickers25’ Toe Walk25’ Heel Walk100m Run25’ High Knees25’ Butt Kickers25’ Heel Toe Stretch25’ Walking Samson Lunges Into… SPECIFIC WARM-UP1-2 ROUNDS10 KB Deadlifts20 Slow Alt…. Continue reading

     
 

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