WOD – Sat, Aug 2

ENDURANCE

“Operation Red Wing” (Time)

1200 Meter Run
Then
16 Rounds
8 Toes to Bar
8 Burpee Box Jump Overs, 20″
Then
47 Goblet Squats

MCx: 70/53
MAx: 1k run, knee or pike ups, step up and overs, 53/35
MVx: 800m run, 10 rounds: 8 leg lifts or v-ups, in+out step ups, 35/26

GOALS + GUIDANCE: Run the 1200 meters in around […]

Mel2025-08-01T18:00:00-04:00

Romanian Deadlift (RDL) (GOALS + GUIDANCE: The Romanian deadlift targets the glutes and hamstrings, and takes your quads out of the movement. Coaches will help you build to 85% which you’ll hold across for all five sets)

CONDITIONING

“Seven Nation Army” (AMRAP – Rounds […]

Mel2025-07-31T18:00:00-04:00

WOD – Thu, Jul 31

INTERVALS

“The Less I Know The Better” (Checkmark)

6 x on the 3 Minute
250/200 Meter Row
30 Double Unders
15 Wall Balls

MCx: 20/14
MAx: 10 attempts, 14/10
MVx: 200/150m, 30 singles, 10 wb 10/6

GOALS + GUIDANCE: At the top of every round, complete the row in one minute or less. Stay relaxed, and do the double […]

Mel2025-07-30T18:00:00-04:00

WOD – Wed, Jul 30

STRENGTH

Bench Press (GOALS + GUIDANCE: Build to a 8.5/10 effort or 85% of your 1 rep max, and hold the same weight across for all five sets. Remember to always have a spotter!)

INTERVALS

“Ab Smasher” (Checkmark)

5 Rounds Each
on the 30 Second
:20 Hollow […]

Mel2025-07-29T18:00:00-04:00

WOD – Tue, Jul 29

INTERVALS

“Team Tosh” (Time)

In Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
*One person works at a time

MVx: 100, 200, 300

GOALS + GUIDANCE: Grab a buddy, and complete the workout you-go-I-go style. One athlete works at a time. Rest the time it takes a partner to complete an interval. The […]

Mel2025-07-28T18:00:00-04:00

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