WOD - Thu, Jul 17ENDURANCE"Wild Thing" (Time)With a Partner5 Rounds:500/400 Meter Row400 Meter Run MAx: 375/300m row, 300m run GOALS + GUIDANCE: These intervals are all out as there is a rest built in! One [...]

WOD - Wed, Jul 16STRENGTHPush 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 [...]

WOD - Tue, Jul 15STRENGTHDeadlift (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 [...]

WOD - Mon, Jul 14ENDURANCE"In Between" (AMRAP - Rounds and Reps)AMRAP 256/6 DB Hang Snatch12 DB Goblet Lunges18/15 Cal Bike24 Sit Ups MCx: 50/35MAx: 35/20, 15/12 calsMVx: 25/15, goblet squats or no weight lunges, 12/9 [...]

07.14-07.20.2025

WOD - Sun, Jul 13INTERVALS"After The After Party" (Checkmark)On the 5 Minute for 40 Minutes20/15 Cal Row50 Meter Farmer Carry20 Wall Balls10 Burpee Broad JumpsMCx: 70/53, 20/14MAx: 18/12 cals, 53/35, 14/10MVx: 15/10 cal row, 35/26, [...]

WOD - Sat, Jul 12CONDITIONING"Hymn For The Weekend" (Time)6 Rounds16 DB Suitcase Lunges12 Power Cleans200 Meter Run MCx: 50/35, 165/115MAx: 35/20, 115/75MVx: goblet squats 25/15, 75/55 cleans, 100m run GOALS + GUIDANCE: Using two dumbbells [...]

WOD - Fri, Jul 11INTERVALS"Mwaki" (Checkmark)8 x on the 3 Minute30 Double Unders20 KB Swings10 Toes to Bar MCx: 53/35MAx: 10 attempts, 35/26, knee or pike upMVx: 40 singles, 15 kbs 26/18, v-up or leg [...]

WOD - Thu, Jul 10INTERVALS"Watermelon Moonshine" (AMRAP - Rounds and Reps)With a PartnerAMRAP 204 DB Deadlifts3 DB Hang Cleans2 DB Front Squats1 Devil's Press*alternate rounds with your partner MCx: 50/35MAx: 35/20MVx: 25/15 GOALS + GUIDANCE: [...]

WOD - Wed, Jul 9ENDURANCE"Kinda I Want To 2.0" (Time)In Teams:Each Member Completes 5 Rounds:50 Meter Sled Push200 Meter Medball Carry400 Meter Run MCx: 20/14MAx; 14/10MVx: 10/6 150m carry, 300m run GOALS + GUIDANCE: The [...]