Workout of the Day (WOD) & News

WOD – Sun, Jan 26

ENDURANCE

“Over It” (Time)

With a Partner
50-40-30-20-10 Calorie Row
100-80-60-40-20 Burpees

MVx: in + outs

GOALS + GUIDANCE: ALL the reps today! Spend no more than 5 minute on the row, then decrease the time domain by :60 each round. Do the burpees in SMALL, FAST sets (5-10 reps!!) As soon as you slow down, hand off reps to your partner. Spend […]

Rap2025-01-25T19:00:06-05:00

Workout Sneak Peek

01.27 - 02.02.2025

Mel2025-01-21T17:44:39-05:00

WOD – Sat, Jan 25 Run + Front Squats

CONDITIONING

STRENGTH

Front Squat (GOALS + GUIDANCE: Coaches will help you build to a 7/10 effort ,or 70% of your 1 rep max, which should feel like you could sneak out three more reps. Stay at the same weight across all four sets.)

1 Mile Time Trial (Time)

GOALS + GUIDANCE: You […]

Rap2025-01-24T19:00:05-05:00

WOD – Fri, Jan 24 Bench + “Annie”

STRENGTH

Bench Press (GOALS + GUIDANCE: Build to a 7/10 effort (could do 3 more reps at this weight) or 70% of your 1 rep max, and hold the same weight across for all four sets. Remember to always have a spotter!)

CONDITIONING

“Annie” (Time)

50-40-30-20-10
Double Unders
Sit Ups

MAx: 15-12-9-6-3 attempts
MVx: 75-60-45-30-15 […]

Rap2025-01-23T19:00:05-05:00

WOD – Thu, Jan 23 “Seek + Destroy”

ENDURANCE

“Seek + Destroy” (AMRAP – Rounds)

AMRAP 20:
1 Deadlift
1 Hang Squat Clean
1 Front Squat
1 Shoulder to Overhead

MCx: 205/145
MAx: 155/105
MVx; 95/65

GG: Treat this workout like an EMOM (maybe sneaking in a couple of extra rounds at the beginning) with the intention of completing 20-ish rounds. Choose a weight that feels heavy, without compromising your form (always!), but that doesn’t […]

Rap2025-01-22T19:00:05-05:00

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