WOD - Mon, Sep 22Intent Posterior chain loading + a short burner with posterior/ab focus. Noodle legs will be a good descriptor of the sensation you may have each round…
coachSeptember 21, 2025
WOD WOD, April 24, 2022
SundayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 PVC Sit…
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WOD - Sun, Sep 21Warm Up: Coaches Choice Barbara (Time)5 Rounds for Time of:20 Pull-Ups30 Push-Ups40 Sit-Ups50 Air Squats*** 3 minutes rest in between each round***Goal: sub 35 min, 45…
coachSeptember 20, 2025
WOD - Sat, Sep 20Intent Partner test with high output, lots of movement variety, and shared erg use.Warm Up (Checkmark)General Warm-Up (0:00–8:00) 2:00 row or bike 2 rounds:5 slam balls3…
coachSeptember 19, 2025
WOD - Fri, Sep 19Intent Today is a strength & stamina test with upper push and jump elements.Warm Up (Checkmark)General Warm-Up (0:00–8:00) 2:00 row 2 rounds:15ft. crab crawl5 push ups…
coachSeptember 18, 2025
WOD - Thu, Sep 18Intent Skill progression + application of handstand walking in a metcon. Similar to yesterday, we refine a high level skill that pays off in the big…
coachSeptember 17, 2025
WOD - Wed, Sep 17Intent Today we progress high-level gymnastics and move into a fast-paced triplet with barbell and high skill demand. It is a frustrating day for many, but…
coachSeptember 16, 2025
WOD - Tue, Sep 16Intent Heavy squat paired with a grippy midline and running challenge. Make all squatting sets working sets in order to push your strength numbers up! If…
coachSeptember 15, 2025
WOD - Mon, Sep 15Intent Today is overhead strength integrated with cleans and midline challenge in a challenging cyclical repeater. For strength, the bar comes from the ground on each…
coachSeptember 14, 2025