WOD - Wed, May 14Intent Aerobic power intervals with a mixed-machine test. Push effort but maintain consistency across rounds. No hiding on these intervals today! The goal is to push…
coachMay 13, 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 - Tue, May 13Intent Heavy lower-body strength, followed by unilateral work to balance symmetry and stability. Conditioning tests pacing on weighted lunges and midline endurance. After yesterday’s toes to…
coachMay 12, 2025
WOD - Mon, May 12Intent We start the week with barbell cycling and gymnastics under fatigue. This tests grip endurance, barbell control, and midline stability. Challenge athletes to hold unbroken…
coachMay 11, 2025
WOD - Sun, May 11Warm UpCoaches ChoiceLaborious on Mothers Day (Checkmark)7 rounds of EMOM 1 Reverse Sled pull5 BB Shoulder to Overhead100 m Run or 5/7 Cal bike5 Double KB…
coachMay 10, 2025
WOD - Sat, May 10Intent Today is a traditional crossfit style AMRAP! We will all be working for 15:00 total time in pairs, but today the partners can decide who…
coachMay 9, 2025
WOD - Fri, May 9Intent Today is the day we normally have “Murph prep” and we actually are piggybacking off of yesterday’s push/pull stimulus. You will build the other capacities…
coachMay 8, 2025
WOD - Thu, May 8Intent Today we are putting a heavy emphasis on upper body! There are many traditional benchmark workouts where “max reps” are demanded of us in 1…
coachMay 7, 2025
WOD - Wed, May 7Intent We activate the heart and the lungs today, and they will be put to the test. There is no better way to improve our cardiovascular…
coachMay 6, 2025