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 […]

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 […]

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 […]

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 […]