WOD – Fri, May 2

STRENGTH

Deadlift (GOALS + GUIDANCE: Work up to a 9/10 effort or 90% of your 1 rep max (if you have one.) The weight should feel like you could do another rep. Maintain the same weight for the remaining sets.)

INTERVALS

“Dancing Tree” (AMRAP – […]

Mel2025-05-01T18:00:00-04:00

WOD – Thu, May 1

STRENGTH

Front Rack Lunge (GOALS + GUIDANCE: Maintain the same 9/10 effort for all three sets of 4 reps on your left side, and 4 reps on your right side (do not alternate legs).)

INTERVALS

“Only You” (Checkmark)

EMOM 10
1 – Plank
2 – 100 Meter […]

Mel2025-04-30T18:00:00-04:00

WOD – Wed, Apr 30

STRENGTH

Push Press (GOALS + GUIDANCE: Coaches will help you build to a 9/10 effort or 90% of your 1 rep max, which you’ll hold for all four sets. Remember for the push press, after the initial dip drive, there is NO redip of your legs at the end.)

Mel2025-04-29T18:00:00-04:00

WOD – Tue, Apr 29

CONDITIONING

“Unpartitioned Reverse Helen” (Time)

36 Pull Ups
63 KB Swings
1200 Meter Run

MCx: 53/35
MAx: 18 pull ups (band/strict), 35/26
MVx: 57 ring rows, 26/18, 800m run

GOALS + GUIDANCE: Traditionally the workout “Helen” is 3 rounds of a 400 meter run, 21 kb swings and 12 pull ups. The workout takes around 10-12 minutes. TODAY, […]

Mel2025-04-28T18:00:00-04:00

WOD – Mon, Apr 28

CONDITIONING

“Can’t Go Back Again” (Time)

100-80-60-40-20 Double Unders
10-8-6-4-2 Clean + Jerks

MCx: 165/115
MAx: 30-25-20-15-10 attempts, 115/75
MVx: 150-125-100-75-50 singles, 75/55

GOALS + GUIDANCE: The double unders will take 2:00, :90, :60, :45 and :30. Modify attempts and/or singles to meet the time domains. For the clean and jerks, choose a weight where you may […]

Mel2025-04-27T18:00:00-04:00

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