WOD Blog

THURSDAY 230601 20 Minute Station Rotation 4 Rounds - 1 Minute Rest between Rounds Station 1 - Ring Pullups Station 2 - Sit-ups Station 3 - DB...

WEDNESDAY 230531 5 Minute AMRAP 3 Power Clean (#135/85) CP (#155/105) 6 Pushups 9 Squats 5 Minute Rest 3 Minute AMRAP 3 Power Clean (#135/85) CP...

TUESDAY 230530 Today will start a 5 week skill and strength progression held each Tuesday through June. Skill Progression Overhead Squat “The...

MONDAY 230529 Memorial Day is a day to remember and honor the men and women who have lost their lives in U.S. wars throughout history. Take this...

SATURDAY 230527 Memorial Day Murph Heats will start at 9 and will run every 20 minutes.  Those that are not partitioning any of the movements will...

FRIDAY 230526 Active Recovery Day WOD 2K Row or 2.5 Mile Assault Bike Look to decrease each 500m on the split time for the row _______________...

THURSDAY 230525 5 Rounds 1 Minute Max Effort - Double Unders 1 Minute Max Effort Overhead Squat (PVC) CP (#45/35) 2 Minute Rest Score will be total...

WEDNESDAY 230524 L-sit Hold - 90 Seconds Accumulate 90 seconds of L-sit hold in lowest time. Then, 18 Minute EOMOM Odd Minutes - 200m Run Even...

TUESDAY 230523 Pullup Progression Re-Test Max set of unbroken strict pullups Or with band used for pullup progression Then, Death by Reps Every...

MONDAY 230522 Strength Push Jerk From the rack 5X1 Then, 15 Minute Station Rotation Station 1 - Alternating Lunges CP (Alt. Pistols) Station 2 -...

SATURDAY & SUNDAY 230520 Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT! The Community Workout is open to...

FRIDAY 230519 Half Murph 800m Run 50 Pullups 100 Pushups 150 Squats 800m Run We are just over 2 weeks out from Murph.  This will give you good gauge...

THURSDAY 230518 Today will be a Dumbbell Day! Find a set of Dumbbells to use for both Evolutions. Evolution A 15 DB Shoulder-to-Overhead (#35/25) CP...

WEDNESDAY 230517 Core Strength Hanging L-sit Hold Cumulate 75 Seconds total of a hanging static hold Then, 16 Minute EMOM Odd Minutes - 200m Run...

TUESDAY 230516 5 Rounds for Time 10 Strict Pullups CP (strict body weight) 10 Burpees 10 Deadlift (#135/85) CP (#185/125) 1 min rest (strict minute)...

MONDAY 230515 Strength Push Press From the rack 5X3 Then, 15 Minute AMRAP 400m Run 30 Pushups 15 Wallballs (#20/14) Coach Melissa looking strong in...

SATURDAY & SUNDAY 230513 Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT! The Community Workout is open to...

FRIDAY 230512 Threshold Mash-up Complete 1:00 of Maximum Effort At the Following Stations: Kettlebell Sumo Deadlift High Pull (#53/35) CP (#72/44)...

THURSDAY 230511 15 Minute Ladder +1 Wallball each minute Max Burpee with remaining time in minute Score is the total Burpees completed during WOD....

WEDNESDAY 230510 Strength L-Sit Hold Cumulate 60 seconds Time will be recorded as the total time taken to cumulate 60 seconds of L-sit hold. Then,...

TUESDAY 230509 5 Minute AMRAP 6 DB Front Squat (#35/25) CP (#95/65) 4 Hang Power Clean (#35/25) CP (#95/65) 2...

MONDAY 230508 Strength Strict Press From the rack 5X5 Then, For Time 21 Deadlift (#165/125) 9/8 Assault Bike Calories 15 Deadlift (#165/125) 15/13...

SATURDAY & SUNDAY 230506 Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT! The Community Workout is open to...

FRIDAY 230505 Getting Ready 4 Kelly 4 Rounds 3 Minutes at Each Station Station 1 400m Run Station 2 30 Box Jumps 20 Wallball (#20/14) During this...