WOD - Fri, Aug 29CONDITIONING"Weigh On Me" (AMRAP - Rounds and Reps)3 x AMRAP 7300 Meter Run30 Wall Balls30 Sit Upsrest 2 min MCx: 20/14MAx: 14/10MVx: 200m, 20 reps, 10/6 GOALS + GUIDANCE: Each AMRAP [...]

WOD - Thu, Aug 28STRENGTHPush Press (GOALS + GUIDANCE: Coaches will help you build to a 8/10 effort or 80%, which you'll hold for all five sets. Remember for the push press, after the initial [...]

WOD - Wed, Aug 27STRENGTHFront Rack Lunge (GOALS + GUIDANCE: Maintain the same 8/10 effort for all three sets of six reps on your left side, and six reps on your right side (do not [...]

WOD - Tue, Aug 26ENDURANCE"The Thirteen" (Time)With a Partner13 Rounds26 Calorie Row8 Strict Pull Ups21 Shoulder to Overhead MCx: 95/65MAx: 22 cals, banded pull ups 18 stoh 75/55MVx: 18 cals, 12 ring rows, 15 stoh [...]

WOD - Mon, Aug 25STRENGTHDeadlift (GOALS + GUIDANCE: Complete the deadlift at 75, 80, 85 and 90% of your 1 rep max or perceived effort. On the last set, do at least four reps, and [...]

08.25-08.31.2025

WOD - Sun, Aug 24ENDURANCE"Switch It" (AMRAP - Rounds and Reps)AMRAP 3015 Cal Bike30 DB Lunges150 Meter Farmer's Carry MCx: 50/35, 70/53MAx: 12 cals, 35/20, 53/35MVx: 9 cals, 20 db lunges 25/15, 100m 35/26 MCx: [...]

WOD - Sat, Aug 23ENDURANCE"Right Behind Ya" (Time)150 Double Unders125 Sit Ups100 Step Ups75 Deadlifts50 Burpees25 KB Swings MCx: 24", 115/75, 70/53MAx: 50 attempts, 20", 95/65, 53/35MVx: 150 singles, 100 sit ups, 75 steps 20", [...]

WOD - Fri, Aug 22STRENGTHBench Press (GOALS + GUIDANCE: Complete the bench press at 75, 80, 85 and 90% of your 1 rep max or perceived effort. On the last set, do at least four [...]

WOD - Thu, Aug 21INTERVALS"Low Road" (Time)7 Rounds10 Cleans200 Meter RunRest 2 Minute MCx: 95/65, 135/95, 155/105, 185/135MAx: 75/55, 95/65, 115/75, 135/95MVx: 55/35, 65/45, 75/55, 95/65 GOALS + GUIDANCE: This is a weight ladder - [...]