Written Workout of the Day

White text over a dark gray box with a dark blue background that contains faded fitness icons. WWOD Written Workout of the Day Yates Field House logo

Want to create your own WOD? Check out our WOD blog post that provides tips on how to do it!

August 22, 2020: Builder WOD

Text on white box, with a dark blue background of faded blue fitness icons. Builder WOD 30 sec squats 15 sec jump squats 15 sec break 30 sec alternating lunges 15 sec split jumps 15 sec break 30 sec plank + knee in 15 sec Mountain climbers 15 sec break 30 sec alternating side lunges 15 sec skaters 30 sec Pushups 15 sec Hand-release Pushups 1 minute rest Repeat 3-4 times Yates Logo

August 15, 2020: 30-Rep WOD

Text on white box, with a dark blue background of faded blue fitness icons. 30-Rep WOD 30 crunches 30 high knees 30 jumping jacks 30 squats 30 push-ups 30 mountain climbers 30 step-ups 30side lunges 30 tricep pushups 30 bicycle crunches 30 second plank Take breaks as needed to complete the 30 reps of exercise with proper form in order to move onto the next exercise! Yates logo

August 8, 2020: 20 Minute EMOM WOD

Text on white box, with a dark blue background of faded blue fitness icons. 20 Minute EMOM WOD (Every Minute on the Minute) Minute 1: 20 Drop Squats Minute 2: 10 Plank with Knee to Elbow (each side) Minute 3: 15 Speed Skaters (each side) Minute 4: 15 Tricep Pushups The faster you complete the reps within that minute (with correct form), the more rest you will have prior to the start of the next exercise! Yates Logo

August 1, 2020: Isometric WOD

Text on white box, with a dark blue background of faded blue fitness icons. Isometric WOD 30 sec Wall Squat 30 sec Plank 30 sec Glute Bridge Hold 30 sec Plie Squat Hold 30 sec Calf Raise Hold 30 sec Static Lunge (each side) 30 sec Side Plank (each side) 30 sec Superman Hold 30 sec Reverse Plank Repeat 3x with 1-2 minute rest in-between sets. Yates Logo

July 25, 2020: Ladder WOD

Text on white box, with a dark blue background of faded blue fitness icons | 1 Burpee, 10 Jumping Jacks; 2 Burpees, 9 Jumping Jacks; 3 Burpees, 8 Jumping Jacks; 4 Burpees, 7 Jumping Jacks; 5 Burpees, 6 Jumping Jacks; 6 Burpees, 5 Jumping Jacks; 7 Burpees, 4 Jumping Jacks; 8 Burpees, 3 Jumping Jacks; 9 Burpees, 2 Jumping Jacks; 10 Burpees, 1 Jumping Jack | Take breaks as needed | Yates logo

July 18, 2020: 25 Minute WOD

July 11, 2020: HIIT WOD

June 27, 2020: Lucky #7 WOD

Dark blue text over a white box, with a dark blue background that contains faded fitness icons. Lucky #7 WOD 7 Jump Squats 7 Push-Ups (your choice variation) 7 Abdominal Jack Knife Crunches 7 Jump Lunges (each leg) 7 Plank Shoulder Taps (each arm) 7 Skaters (each leg) 7 Prone Snow Angels Repeat for 14 minutes, taking a break when needed. Yates Field House logo

June 20, 2020: Complex Movement WOD

Dark blue text over a white box, with a dark blue background that contains faded fitness icons. Complex Movement WOD 16 Step-Ups (8 each leg) 14 Plie Squats 12 Mountain Climbers (each leg) 10 Side Lunges (each side) 8 Jack to Jacks (2 jumping jacks, 2 plank jacks = 1 rep) 6 Skaters (each leg) 4 Pushup to downward facing dogs 2 Turkish Get Ups (each side) Yates Field House logo

June 15, 2020: Curbside WOD

View instructional video for the Curbside WOD

Dark blue text over a white box, with a dark blue background that contains faded fitness icons. Curbside WOD 30 seconds each of: Toe Taps Staggered Squats Elevated Lunges Tricep Dips Decline Push-Ups Single-Leg Lateral Hops Incline Push-Up + Knee-Ins Hop-Ups Repeat for a total of 4 rounds, taking 1-2 minutes of rest between each. Be sure to alternate which leg you use each round! Yates Field House logo

June 13, 2020: Upper Body WOD

Dark blue text over a white box, with a dark blue background that contains faded fitness icons. Upper Body WOD 10 Wide Pushups 15 Prone Snow Angels 10 Plank Shoulder Breakdowns 10 Inch Worms 15 Tricep Dips Repeat for 3 rounds. Yates Field House logo

June 6, 2020: Lower Body Unilateral WOD

May 30, 2020: 20 Minute WOD

20 Minute WOD 45 seconds of Pushups 45 seconds of Squats 45 seconds of Froggers 45 seconds of Jumping Jacks Repeat 4 times with 15 second rest between each exercise, and 45 seconds between each round Yates Field House Logo