WOD – Sun, May 4

ENDURANCE

“Wasted Energy” (Time)

500 Meter Row
400 Single Unders
300 Squats
2 Mile Bike
100 Leg Lifts

MVx: 400m, 300 singles, 200 squats, 1 mile bike, 75 leg lifts

GOALS + GUIDANCE: Steady pace wins the race! The row will take around 2 minutes, do not sprint. The single unders will take around 3 minutes to complete […]

Mel2025-05-03T18:00:00-04:00

Workout Sneak Peek

05.05-05.11.2025

Mel2025-04-28T09:43:54-04:00

WOD – Sat, May 3

ENDURANCE

“Cola” (Time)

600-400-200 Meter Run
50-35-20 Wall Ball
50-35-20 Sit Up

MCx; 20/14
MAx: 14/10
MVx: 300-200-100, 30-20-10 reps 10/6

GOALS + GUIDANCE: Run at a pace somewhere between your 1 mile pr pace and your 5k pr pace… that’s moderately fast! The 600 will take around three minutes, the 400 around two mintues, and the 200 […]

Mel2025-05-02T18:00:00-04:00

Deadlift (GOALS + GUIDANCE: Work up to a 9/10 effort or 90% of your 1 rep max (if you have one.) The weight should feel like you could do another rep. Maintain the same weight for the remaining sets.)

INTERVALS

“Dancing Tree” (AMRAP – […]

Mel2025-05-01T18:00:00-04:00

WOD – Thu, May 1

STRENGTH

Front Rack Lunge (GOALS + GUIDANCE: Maintain the same 9/10 effort for all three sets of 4 reps on your left side, and 4 reps on your right side (do not alternate legs).)

INTERVALS

“Only You” (Checkmark)

EMOM 10
1 – Plank
2 – 100 Meter […]

Mel2025-04-30T18:00:00-04:00

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WOD – Sun, May 4

Workout Sneak Peek

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