WOD – Fri, Jan 3 Strength & 2K Row
WOD – Fri, Jan 3 Strength & 2K Row
STRENGTH
Romanian Deadlift (RDL) (8 x (2 x 1/2 rep + full ROM))
WOD
2k Row (Time)
Max Effort 2k Row
WOD – Thu, Jan 2 “Holleyman”
WOD – Thu, Jan 2 “Holleyman”
WOD
Holleyman (Time)
30 Rounds
5 Wall Balls
3 Handstand Push Ups
1 Clean
MCx: 20/14, 225/155
MAx: 14/10, abmat, 155/105
MVx: 10/6, 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 handstand push ups unbroken. Take one to two […]
WOD – Wed, Jan 1 “10 for 10” Happy New Year!
WOD – Wed, Jan 1 “10 for 10” Happy New Year!
HOME WOD
10 for 10 (Checkmark)
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 […]
WOD – Tue, Dec 31 “Peace Out”
WOD – Tue, Dec 31 “Peace Out”
WOD
“Peace Out 2025” (Time)
600 Meter Row
12 DB Overhead Lunge
600 Meter Row
31 DB Snatch
600 Meter Row
24 DB Sit Ups
600 Meter Row
MCx; 50/35
MAx: 35/20
MVx: 400m row, front lack lunge, 25/15
WOD GOALS + GUIDANCE:
PEACE OUT 2024!!! Row at your 2k pace with the intent to finish each 600 in […]
WOD – Mon, Dec 30
WOD – Mon, Dec 30
WOD
“8 Crazy Nights” (Time)
8 Rounds
4 Front Squats
8 Chest to Bars
32 Double Unders
Rest 1 Minute
MCx: 185/135
MAx: 135/95, pull ups, 8 attempts
MVx: 95/65, 4 strict or 8 ring rows, 50 singles
WOD GUIDANCE & GOALS:
Happy Hanukkah Daybreakers! To celebrate, let’s crush these 8 fast intervals. Choose a weight for the front squats […]
Workout Sneak Peek
12.30-01.05.2025
WOD – Sun, Dec 29 “Every Two”
WOD – Sun, Dec 29 “Every Two”
WOD
“Every Two” (10 Rounds for reps)
10 x on the 2:00
200 Meter Run
10 Burpees
MAx: 7 burpees
MVx: 7 in+outs
WOD GUIDANCE & GOALS
Get ready for this burner! Spend no more than :60 on the run and then race through 10 burpees. If 10 burpees takes you more than :30, scale […]