WOD – Sat, Jul 19

CONDITIONING

“Light That Never Comes” (Time)

3 Rounds
20 Cleans
15 Jerks
10 Chest to Bars

MCx: 135/95
MAx: 115/75, pull ups
MVx: 75/55, 15 cleans, 10 jerks, 15 ring rows

GOALS + GUIDANCE: The barbell work should be done at a moderate to heavy weight. Manage reps in quick sets (10/10 or 8/7/5 on cleans, and 8/7 or […]

Mel2025-07-18T18:00:00-04:00

WOD – Fri, Jul 18

STRENGTH

Front Rack Lunge (GOALS + GUIDANCE: Maintain the same 7/10 effort for all three sets of eight reps on your left side, and eight reps on your right side (do not alternate legs.))

INTERVALS

“Never Ever” (Time)

5 Rounds
15 Eye-Height KB Swings
10 Box Jumps
Rest […]

Mel2025-07-17T18:00:00-04:00

WOD – Thu, Jul 17

ENDURANCE

“Wild Thing” (Time)

With a Partner
5 Rounds:
500/400 Meter Row
400 Meter Run

MAx: 375/300m row, 300m run

GOALS + GUIDANCE: These intervals are all out as there is a rest built in! One partner will complete the 500/400 meter row (2 minutes or less) AND the 400 meter run (2 minutes), before partner two […]

Mel2025-07-16T18:00:00-04:00

WOD – Wed, Jul 16

STRENGTH

Push Press (GOALS + GUIDANCE: Coaches will help you build to a 7/10 effort or 70%, 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.)

CONDITIONING

Mel2025-07-15T18:00:00-04:00

WOD – Tue, Jul 15

STRENGTH

Deadlift (GOALS + GUIDANCE: Work up to a 8/10 effort or 80% of your 1 rep. The weight should feel like you could do another two reps. Maintain the same weight for the remaining sets.)

CONDITIONING

Bodybuilding (Checkmark)

4 Rounds for Quality
5 Chin Ups
10 […]

Mel2025-07-14T18:00:00-04:00

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