WOD: Thu 10.31.2024 “Good Progress”
WOD
“Good Progress”
EMOM 24
1 – 30 Sit Ups
2 – 200 Meter Run
3 – 100 Meter Farmer’s Carry
Weight: 70/53
EMOM 24
1 – 30 Sit Ups
2 – 150 Meter Run
3 – 100 Meter Farmer’s Carry
Weight: 53/35
EMOM 24
1 – 20 Sit Ups
2 – 100 Meter Run
3 – 100 Meter Farmer’s Carry
Weight: 35/26
WOD GUIDANCE & GOALS
Intervals!! Minute one, crush the sit ups by throwing your arms forward to propel your torso through ninety degrees. The sit ups will take around :45. Then SPRINT the 200 meter run in :45-:50. And finally, pick up two HEAVY kettlebells for the 100 meter farmer’s carry. The carry will take :30-:45 and be just enough recovery before the next round. Record any mods
Post Mods to Comments.
WOD: Wed 10.30.2024 “Can You See Me”
WOD
“Can You See Me”
40 Wall Balls
30 Russian KB Swings
20 Hand-Release Push Ups
10 Box Jumps
20 Hand-Release Push Ups
30 Russian KB Swings
40 Wall Balls
Height: 24″
40 Wall Balls
30 Russian KB Swings
20 Abmat Push Ups
10 Box Jumps
20 Abmat Push Ups
30 Russian KB Swings
40 Wall Balls
Height: 20″
30 Wall Balls
20 Russian KB Swings
10 Knee Push Ups
10 Step Ups
10 Knee Push Ups
20 Russian KB Swings
30 Wall Balls
Height: 24/20
WOD GUIDANCE & GOALS
We love a ladder! Start with fifty dubs, either unbroken or in two sets of twenty five reps. Spend no more than :60 on the jump rope. For the wall balls, choose a weight that you can move for twenty reps unbroken before having to rest. Complete the wall balls in :90-2:00. Use a heavy kettlebell for the eye-height swings, breaking the set of thirty into 15/15 reps, and spending no more that :60-:75 on this movement. Chip away at the hand-release push ups in sets of five to ten, and complete the down ladder with ten box jumps. THEN, work your way back up the ladder and this time try to go faster or do bigger sets. Target 17 minutes.
Post Time to Comments.
WOD: Tue 10.29.2024 “Irreconcilable”
WOD
“Irreconcilable”
5 Rounds
20 DB Step Ups, 20″
10 DB Deadbugs
5 Wall Walks
Weight: 50/35
5 Rounds
20 DB Step Ups, 20″
10 DB Deadbugs
3 Modified Wall Walks
Weight: 35/20
5 Rounds
20 DB Step Ups, 20″
10 DB Deadbugs
20 Plank Taps
Weight: 25/15
WOD GUIDANCE & GOALS
Simple and effective! Complete twenty dumbbell step ups total holding it however you’d like. Use the same dumbbell for the deadbugs, alternating legs for alternating legs for ten reps per side. Make your way to the wall for five wall walks, timing your breaks between reps. The step ups will take :60-:75, the deadbugs :45, and the wall walks :60. Target 15-17 minutes.
Post Time to Comments.
WOD: Mon 10.28.2024 Row + Sumo Deadlift
WOD
FOR METERS
Row for Max Meters
3/3/2/2/1/1/1 Minute(s)
*equal work to rest
Sumo Deadlift
5×5, across
WOD GUIDANCE & GOALS
Intervals plus a Heavy Day! For the rowing intervals, row as many meters as possible in the allocated time domain. Target 750/600 for the three minute intervals, 500/400 for the two minute, and 300/200 for the single minute intervals. You’ll have equal work to rest ratio. THEN, coaches will help you build to 8.5-9/10 effort, which you’ll hold for all five sets of five reps.
Post Intervals + Weight to Comments. Compare Scores HERE.
WOD: Sun 10.27.2024 “An Excerpt”
WOD
“An Excerpt”
200m Run + 10 Burpees
rest 2 minutes
400m Run + 20 Burpees
rest 3 minutes
800m Run + 40 Burpees
rest 3 minutes
400m Run + 20 Burpees
rest 2 minutes
200m Run + 10 burpees
200m Run + 10 Burpees
rest 2 minutes
400m Run + 20 Burpees
rest 3 minutes
800m Run + 40 Burpees
rest 3 minutes
400m Run + 20 Burpees
rest 2 minutes
200m Run + 10 burpees
100m Run + 5 Burpees
rest 2 minutes
200m Run + 10 Burpees
rest 3 minutes
400m Run + 20 Burpees
rest 3 minutes
200m Run + 10 Burpees
rest 2 minutes
100m Run + 5 burpees
WOD GUIDANCE & GOALS
When there is rest programmed into a workout, it means you PUSH your pace! Complete the first interval in around :90 (no more than 2;00), the second interval in 3:30 (no more than 4:00), and the third interval in 7:00 (no more than 7:30). Try to match your intervals on the last two rounds with the first two rounds. Record intervals. The workout will take around 30 min.
Post Time to Comments. Compare Scores HERE.
WOD: Sat 10.26.2024: Halloween Throwdown – No Classes TODAY!
- HALLOWEEN THROWDOWN:
- TODAY SAT 10/26: The throwdown is from 8:30a-10a, and the Social is immediately following at 10a
- There will be NO CLASSES TODAY
WOD: Fri 10.25.2026 Clean Complex + Open 21.3
NEWS
HALLOWEEN THROWDOWN:
- TOMORROW SAT 10/26: The throwdown is from 8:30a-10a, and the social is immediately following at 10a
- There will be NO CLASSES Saturday morning
WOD
Clean Complex
1 Deadlift
1 Power Clean
1 Hang Clean
1 Jerk
FOR REPS
15 Front Squats
30 Toes to Bar
15 Thrusters
Rest 1 Minute
15 Front Squats
30 Chest to Bars
15 Thrusters
Rest 1 Minute
15 Front Squats
30 Bar Muscle Ups
15 Thrusters
Clean Complex
1 Deadlift
1 Power Clean
1 Hang Clean
1 Jerk
FOR REPS
15 Front Squats
30 Knee Ups
15 Thrusters
Rest 1 Minute
15 Front Squats
30 Pull Ups
15 Thrusters
Rest 1 Minute
15 Front Squats
30 Chest to Bars
15 Thrusters
Clean Complex
1 Deadlift
1 Power Clean
1 Hang Clean
1 Jerk
FOR REPS
10 Front Squats
20 V-Ups
10 Thrusters
Rest 1 Minute
10 Front Squats
20 Ring Rows
10 Thrusters
Rest 1 Minute
10 Front Squats
10 Banded Pull Ups
10 Thrusters
WOD GUIDANCE & GOALS
For the complex, you have ten minutes to attempt to build to a heavy weight. Start at a 7/10 effort, and ideally build from there, as long as your form/technique look good.
Post Weight + Reps to Comments. Compare Scores HERE.
WOD: Thu 10.24.2024 “Three in the Morning”
NEWS
HALLOWEEN THROWDOWN:
- SAT 10/26: The throwdown is from 8:30a-10a, and the social is immediately following at 10a
- There will be no classes Saturday morning
WOD
“Three in the Morning”
100 Sit Ups
5 Minute Plank
800 Meter Run
100 Sit Ups
5 Minute Plank
600 Meter Run
75 Sit Ups
3 Minute Plank
400 Meter Run
WOD GUIDANCE & GOALS
A little run, ab-plank sandwich! Run the first 800 at your 5k pace, moderate but not a sprint. Complete the 100 sit ups (around 3-4 minutes) in one giant, slow set or break into faster sets of twenty five. Accumulate five minutes of a plank (on your elbows.) If you hold for a minute, then rest :15, the :15 rest does not count toward your 5 minutes. Once you complete the five minutes, pick up a plate and without bouncing it from side to side, complete 100 total Russian twists. Run the final 800 at your 1 mile pr pace, so faster than you started. Target 22 minutes (25 min cap.)
Post Time to Comments. Compare Scores HERE.
WOD: Wed 10.23.2024 Back Squat + Bike
NEWS
HALLOWEEN THROWDOWN:
- SAT 10/26: The throwdown is from 8:30a-10a, and the social is immediately following at 10a
- There will be no classes Saturday morning
WOD
Back Squat
5×5, across
Bike
8x:15on/:15off
8x:10on/:20off
WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to about a 7.5-8/10 effort for the working sets of five reps. Hold the same weight across for all five sets. These will get spicy on your legs and lungs. Take two minutes between sets, and record your weight.
WOD: Tue 10.22.2024 “Fortitude”
NEWS
HALLOWEEN THROWDOWN:
- SAT 10/26: The throwdown is from 8:30a-10a, and the social is immediately following at 10a
- There will be no classes Saturday morning
WOD
“Fortitude”
EMOM 30
1 – 15 Calorie Row
2 – 15 Burpees
EMOM 30
1 – 12 Calorie Row
2 – 12 Burpees
EMOM 30
1 – 9 Calorie Row
2 – 9 Burpees
WOD GUIDANCE & GOALS
Get ready to work! Choose the number of calories you can complete in :45 with :15 rest. Then same with the burpees, choose a number you can complete in :45 with a :15 rest. Try to hold those two numbers for the entire workout. Record your worst round.
Post Reps/Cals to Comments. Compare Scores HERE.