WOD – Sat, Mar 8

ENDURANCE

“I’ll Do It” (Time)

20 Rounds
2 Power Cleans
3 Box Jumps
4 Toes to Bar

MCx: 185/135, 24″
MAx: 155/105, 20″, knee ups or pike ups
MVx: 95/65, step ups 24/20, v-ups or leg lifts

GOALS + GUIDANCE: Everyone’s favorite rep scheme! Complete two heavy power cleans (should be single reps, so scale up or down to […]

Mel2025-03-07T18:00:00-05:00

WOD – Fri, Mar 7

INTERVALS

“Helen’s Doppelganger” (Time)

6 Rounds
200 Meter Run
12 KB Swings
9 Pull Ups
Rest 1 Minute

MCx: 53/35
MAx: 35/26, 5 strict (band)
MVx: 100m, 26/18, 12 ring rows

GOALS + GUIDANCE: Complete the run in :60 or less, and immediately pick up the kettlebell and do a straight set of kettlebell swings. Breath at the top of […]

Mel2025-03-06T18:00:00-05:00

Romanian Deadlift (RDL) (GOALS + GUIDANCE: The Romanian deadlift targets the glutes and hamstrings, and takes your quads out of the movement. Coaches will help you build to a 8/10 effort which you’ll hold across for all four sets. )

INTERVALS

“No Time” (5 […]

Mel2025-03-05T18:00:00-05:00

WOD – Wed, Mar 5

CONDITIONING

“The Score…kinda” (AMRAP – Rounds and Reps)

AMRAP 15
300 Meter Run
150 Meter Farmer Carry
30 Sit Ups

MCx: 53/35
MAx: 35/26
MVx: 200m run, 100m fc 26/18, 20 sit up

GOALS + GUIDANCE: We love a farmer’s carry!! When you see AMRAP, take the opportunity to work on something new, challenge yourself with heavier weights, or […]

Mel2025-03-04T18:00:00-05:00

WOD – Mon, Mar 3

STRENGTH

Bench Press (GOALS + GUIDANCE: Build to a 8/10 effort (could do 1 more reps at this weight) or 80% of your 1 rep max, and hold the same weight across for all five sets. Remember to always have a spotter!)

CONDITIONING

Body Building Circuit (Weight)

4 Rounds
8/8 DB Bicep Curls
8/8 DB […]

Mel2025-03-02T18:00:00-05:00

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