WOD - Sat, Sep 21IntentToday we throw our own spin on “the longest mile”. We will split the work up in the gym between each pairing however they see fit,…
coachSeptember 20, 2024
WOD WOD, April 23, 2022
SaturdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Scissor leg…
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WOD - Fri, Sep 20IntentToday we go heavy! The goal is to challenge the upper body pressing results from last week as well as the pulling strength. We did bench…
coachSeptember 19, 2024
WOD - Thu, Sep 19IntentToday we start with an EMOM of hang power cleans! While we are priming for our conditioning session to follow, the goal is to begin some…
coachSeptember 18, 2024
WOD - Wed, Sep 18IntentHump day brings thrusters. No time for a lull in focus or intensity today! Our intent is to build to a heavy set of 3 thrusters…
coachSeptember 17, 2024
WOD - Tue, Sep 17IntentToday we practice our ring muscle ups skills! Can anyone get their first? After we hit some new body weight PR’s we will speed through a…
coachSeptember 16, 2024
WOD - Mon, Sep 16IntentToday we run on fresh legs. This often brings a different intensity and that is the goal. The optimal outcome today would be for us to…
coachSeptember 15, 2024
WOD - Sun, Sep 15Ivan The Terrible (Time)Warm UpCoaches ChoiceWOD90 Seconds Jump Rope***50 Lunges50 Push-ups50 Sit-ups90 Seconds Jump Rope**40 Lunges40 Push-ups40 Sit-ups90 Seconds Jump Rope*30 Lunges30 Push-ups30 Sit-ups90 Seconds Jump…
coachSeptember 14, 2024
WOD - Sat, Sep 14IntentPartner workout, old school flavor. Today we see a simple couplet that allows for a potent stimulus. The teams of 2 can choose to break up…
coachSeptember 13, 2024