LATEST WOD

Thursday, June 22

This workout can be is challenging/intense as people want to make it. If needed people can pair up into teams of 3. Try to create a competition amoungst yourselves with this one and see how far you can push yourselves. On paper this one does not look too hard, but you...

Wednesday, June 21

No strength piece today! This workout is a fun one, and definitely long, too. There is a 40:00 minute time cap on the workout today but times should range from 28-35:00m. The intent of this workout today is work consistently communicating with your partner and...

Tuesday, June 20

80% pace. Try to sustain same level of rate of burpee box jumps for all sets. These should not be maximal efforts, but pacing through and controlling breathing. Encourage athletes to step-up on burpees and step-down on box jumps. This will allow them to sustain...

Monday, June 19

Pacing is key here and athletes need to keep in mind that they need to be able to efficiently perform hang squat cleans/thrusters with the weight they choose. Athletes can complete singles with power cleans as the reps add up, but encourage athletes to go right from...

Friday, June 16

Deadlifts should be completed as close to UB as possible, but be moderately heavy. This workout is much like “Fran” and should be an all out sprint. This workout is quite demanding on grip so breaking pull-ups early will maximize your athletes work output. Strength...

Thursday, June 15

Again, try and work with someone you don't know and have fun with this one! GPP work is the best method we have available to use to build our box community, facilitate recovery, as well as provide an “aerobic effect”. Don’t overlook how challenging and beneficial...

Wednesday, June 14

This is a 90-100% sprint, but break you sets based on your ability, whether it be fast singles for snatches or touch n go. Thrusters should be able to be done in sets of 5-6 reps. Most will be limited by their ability to OHS so athletes should know that it’s okay to...

Tuesday, June 13

Keep power cleans light so you can maintain UB reps for at least the first 10:00 of this workout. If scaling is done correctly athletes will be able to “muscle-clean” most reps. T2B sets are small so this is a good opportunity for athletes to work on cycling their...

Monday, June 12

This is not a sprint. The 400m run should be at about 80% effort. Break up sets of dumbbell snatches into manageable sets that will allow you to get through them quickly while taking short breaks. The dumbbell snatches will the the limiting factor in this workout...

Friday, June 9

Start slow and try to maintain. This workout will get increadibly hard on the lungs after the first few rounds. Squat cleans should be completed as fast singles out of the gate. As always, people need to watch their pacing as both movements will inhibit their ability...

Thursday, June 8

Athletes should choose a challenging 500m row pace and try to hit all their sets at the same pace. This is a good opportunity for athletes to improve T2B cycling as well. These should be able to be done in 2 sets or less. Athletes should have 90s of rest after each...

Wednesday, June 7

Break into mangeble sets and try to sustain that pace throughout. Walking Lunges are bodyweight only. Times will range from 10-16:00 and all movements should be able to be completed in big sets. Athletes should not waste a ton of time on double unders either so use...

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