(802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Best WOD of the Week 7/31/21

Back Pain Seminar

Is back pain holding you back? Kick it to the curb once and for all and join Dr. Stephen Burkert, PT, DPT, OCS, CSCS for one of two Back Pain Seminar sessions on Tuesday, August 3rd – one at 4:30 pm and one at 5:40 pm.
Learn what’s actually causing your back pain and how you can both treat and prevent it! Cost $10 (cash preferred)  Register Here

The Board

We had a lot of fun putting this WOD together.  Doesn’t look all that exciting, but the fast pace, quick switches and row break, made us really enjoy this WOD!


  • Your box will be set 30m from your mat. This WOD will begin with both athletes standing at the box,  at 3-2-1 Go, one athlete will run to the rubber mat, perform your slams, then run back to the box to perform the box hop-overs.  You will then run back to the rubber mat, perform V-Taps, then finish your round running back to the box and performing Kettlebell swings.
  • When all 4 movements are complete, athlete 2 will go.
  • You will do 8 rounds total (4 each), then move on to the long row.  This row must be divided, and it advised to break it into 200m increments for Rx/Per and 125m increments for Fitness.
  • You will then do another 8 rounds total to complete the work-out

Box Hop Over

Kettlebell Swing

D Ball Slams



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