WOD - Sun, Aug 4Warm UpCoaches ChoicePush (Weight)Every 3:30 execute 1 set of BB Back squats4x5 at 70-75% 1rm5x5 DB strict press at 70-75 1 RMMetcon (Time)RX3-6-9-12-15 DB hang clean…
coachAugust 3, 2024
WOD WOD, April 22, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Flutter kicks…
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WOD - Sat, Aug 3IntentToday’s workout is for partner style conditioning. Each round should be completed as written but can be split up between the partners as they see fit.…
coachAugust 2, 2024
WOD - Fri, Aug 2IntentSplit jerks today are all about technique in the receiving position. The more we create consistency and stability in that lunge position, we will have more…
coachAugust 1, 2024
WOD - Thu, Aug 1IntentBack squats don’t have to break the bank today, we are getting in quality reps of full ROM and upright torso squats. Then we are all…
coachJuly 31, 2024
WOD - Wed, Jul 31IntentIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.The “Badger” Hero WOD…
coachJuly 30, 2024
WOD - Tue, Jul 30IntentFront squat position work and strength + short burner. Today for the strength work, we want to specifically focus on keeping a tall chest and heels…
coachJuly 29, 2024
WOD - Mon, Jul 29IntentNo more sole focus on Hero WODs! Whaaaaat? That’s right you made it! Now our focus will be refinement and progressive improvement of our old lifts.…
coachJuly 28, 2024
WOD - Sun, Jul 28Strength (Weight)10:00 to build up to a heavy odd object to shoulder. The goal is to prime for the workout. Conditioning (Time)21-15-9Cal SkiDball/Sandbag to ShoulderEcho BikeAthletes…
coachJuly 27, 2024