WOD - Sat, Dec 6ENDURANCE"Blute" - ish (Time)In Teams of 310 Rounds Each20 DB Step Ups, 20”Bike for CalsRow for Cals MCx: 50/35MAx: 35/20MVx: 25/15 GOALS + GUIDANCE: In teams of 3 (made as fair [...]

WOD - Fri, Dec 5WARM UPSquat Warm Up (Checkmark)3 Rounds15 Squats15 Deadbug15 Glute Bridge15 Curtsy Lunge (L)15 Curtsy Lunge (R)*add 1 db rnd 2 + 3 GOALS + GUIDANCE: Together as a class, and for [...]

WOD - Thu, Dec 4STRENGTHShoulder Press (3x8, building GOALS + GUIDANCE: Start your first working set of presses at 75% and build for the remaining two sets. Remember to keep your legs locked and abs [...]

WOD - Wed, Dec 3ENDURANCE"Get To It" (Time)With a Partner150 Calorie Bike100 Power Cleans50 Muscle Ups MCx: 135/95MAx: 115/75, 125 cals, chest to barsMVx: 100 cals, 75/55, pull ups/band/ring rows GG; Grab a friend and [...]

WOD - Tue, Dec 2CONDITIONING"Mercury in Retrograde" (AMRAP - Rounds and Reps)AMRAP 18400 Meter Run5 Wall Walks MAx; 300m run, 3 wall walks or mod wall walksMVx: 200m, 30 plank taps GOALS + GUIDANCE: The [...]

WOD - Mon, Dec 1STRENGTHSumo Deadlift (3x8, build GOALS + GUIDANCE: The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Start your first [...]

12.1-12.07.2025

WOD - Sun, Nov 30INTERVALS"Shoelaces" (Time)15 Rounds15 Cal Row, Rest :15200 Meter Run, Rest :30 MAx: 12 cals, 150mMVx: 9 cals, 100m GOALS + GUIDANCE: Complete the row in :60, then take a :15 break. [...]

WOD - Sat, Nov 29ENDURANCE"Dia-Bolical" (Time)15/12 Cal Bike21-15-9 Deadlifts21-15-9 Hand-Release Push Ups63-45-18 Double Unders MCx: 225/155MAx: 12/9 cals, 185/135, knee hr push ups, 21-15- 9 attemptsMVx: 9/6 cals, 135/95, abmat knee push ups, 84-60-27 singles [...]

WOD - Fri, Nov 28ENDURANCE"Build It" (AMRAP - Rounds and Reps)AMRAP 20100 Meter Suitcase Carry500/400 Meter Row30 Wall Balls MCx: 70/53, 20/14MAx: 53/35, 400/350m, 14/10MVx: 35/26, 375/300m, 10/6 GOALS + GUIDANCE: Choose the heavier kettlebell, [...]