10 Rounds
100 Meter Run
5 Burpees
20 Sit Ups
100 Meter Run
Rest 1 Minute
MVx: in+outs, 15 sit ups
GOALS + GUIDANCE: 100 meters will take :30 or less, then roll right into 5 burpees at a steady/moderately fast pace (:15-:25). Use the sit ups to breath but also make up time for slower […]
GOALS + GUIDANCE: GOALS + GUIDANCE: Start your first working set of squats at 80% and hold across for the remaining two sets. Record your weight.)
EMOM 12
1 – 15/12 Cal Bike
2 – 15 KB Swings
3 […]
30 Rounds
5 Wall Balls
3 Push Ups
1 Clean
MCx: 20/14, 225/155
MAx: 14/10, abmat, 155/105
MVx: 10/6, knee push ups, 115/75
WOD GOALS + GUIDANCE:
Hero WOD time, and one of everyone’s favorite workouts! Every round try to keep the wall balls and push ups unbroken. Take one to two deep breaths before doing one […]
Our January 2025 New Year’s Day Challenge is, run 1 mile on the hour for 10 hours. Can’t run? No problem! Everyone can participate by walking the mile, or even a ½ mile, skipping, rowing (2k/1600m) or air-biking (2 miles) on the […]
3 Rounds
600 Meter Row
12 DB Overhead Lunge
Rest 1 Minute
600 Meter Row
31 DB Snatch
Rest 1 Minute
600 Meter Row
25 DB Sit Ups
Rest 1 Minute
MCx; 50/35
MAx: 35/20
MVx: 400m row, front lack lunge, 25/15
WOD GOALS + GUIDANCE:
GOALS + GUIDANCE: PEACE OUT 2025!!! Row at your 2k pace with the intent […]