WOD - Thu, Jan 8STRENGTHBench Press (3x6, build GOALS + GUIDANCE: Start your first working set of 6 at 80% of your 1 rep max, and build in weight for the remaining two sets)CONDITIONING"Check Out" [...]

WOD - Wed, Jan 7ENDURANCE"Sorry to Interrupt" (Time)7 Rounds15/12 Cal Bike15 Russian KB Swings:60 Plank MCx: 70/53MAx: 12/9 cals, 53/35MVx: 9/6 cals, 35/26 GOALS + GUIDANCE: We LOVE a plank! Hold at least 60 rpms [...]

WOD - Tue, Jan 6STRENGTHRomanian Deadlift (RDL) (3x6, across GOALS + GUIDANCE: Take the barbell from the rack and start your first working set of 6 at 80% of your 1 rep max, and maintain [...]

WOD - Mon, Jan 5INTERVALS"Maaagic" (Time)7 Rounds250/200 Meter Row45 Double UndersRest 1 Minute MAx: 15 attemptsMVx: 200/150m, 50 singles GOALS + GUIDANCE: With a rest built into today's workout, you get to PUSH your pace [...]

01.05-01.12.2026

WOD - Sun, Jan 4CONDITIONING"Kerrie" (Time)10 Rounds100 Meter Run5 Burpees20 Sit Ups100 Meter RunRest 1 Minute MVx: in+outs, 15 sit ups GOALS + GUIDANCE: 100 meters will take :30 or less, then roll right into [...]

WOD - Sat, Jan 3STRENGTHBack Squat (3x6, across GOALS + GUIDANCE: GOALS + GUIDANCE: Start your first working set of squats at 80% and hold across for the remaining two sets. Record your weight.)INTERVALS" I [...]

WOD - Fri, Jan 2ENDURANCEHolleyman (Time)30 Rounds5 Wall Balls3 Push Ups1 Clean MCx: 20/14, 225/155MAx: 14/10, abmat, 155/105MVx: 10/6, knee push ups, 115/75 WOD GOALS + GUIDANCE:Hero WOD time, and one of everyone’s favorite workouts! [...]

WOD - Thu, Jan 1 "10 for 10" - Happy New YearCONDITIONING10 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! [...]

WOD - Wed, Dec 31INTERVALS"Peace Out 2025 V2" (Time)3 Rounds600 Meter Row12 DB Overhead LungeRest 1 Minute600 Meter Row31 DB SnatchRest 1 Minute600 Meter Row25 DB Sit UpsRest 1 Minute MCx; 50/35MAx: 35/20MVx: 400m row, [...]