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WOD – Wed, Apr 9

WOD – Wed, Apr 9

ENDURANCE
“Amoeba” (AMRAP – Rounds and Reps)

AMRAP 20
1 Power Clean
1 Front Squat
300 Meter Run

MCx: 225/155
MAx: 185/125
MVx: 200m, 115/75

GOALS + GUIDANCE: Coaches will help you build to a weight that is heavy for a single power clean and front squat. Both movements should require a 8.5-9/10 effort! The first 100 meters of […]

2025-04-08T18:00:00-04:00
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WOD – Tue, Apr 8

WOD – Tue, Apr 8

STRENGTH
Push Press (GOALS + GUIDANCE: Coaches will help you build to a 8.5/10 effort or 85% of your 1 rep max, which you’ll hold for all four sets. Remember for the push press, after the initial dip drive, there is NO redip of your legs at the end.)

2025-04-07T18:00:00-04:00
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WOD – Mon, Apr 7

WOD – Mon, Apr 7

STRENGTH
Front Rack Lunge (GOALS + GUIDANCE: Maintain the same 8.5/10 effort for all three sets of 5 reps on your left side, and 5 reps on your right side (do not alternate legs.))

INTERVALS
“We Can’t Be Friends” (Time)

5 Rounds

250/200 Meter Row

30 Sit […]

2025-04-06T18:00:00-04:00
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WOD – Sun, Apr 6

WOD – Sun, Apr 6

ENDURANCE
“Still Here” (Time)

15 Rounds
200 Meter Run
10 Russian KB Swings
5 Burpees Over the KB

MCx: 53/35
MAx: 35/26
MVx: 100m, 35/26, in+outs

GOALS + GUIDANCE: Yes, you read that right, FIFTEEN rounds! The 200 meter run will take about :60. Immediately pick up your kettlebell for ten fast swings (:15-:20) and then do five burpees […]

2025-04-05T18:00:00-04:00
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