LATEST WOD

Wednesday, February 7th

Wednesday, February 7th Strength: The intent today is performing upper back/tricep work in superset fashion. Focus on quality over quantity. Metcon: We are looking for UB sets of Thrusters today so make sure you choose a weight you can stay efficient with. Strength...

Tuesday, February 6th

Tuesday, February 6th Metcon: Because you're working with a partner you'll have enough rest to sustain your pace today, but we want lower effort today, around 70-80%. Intensity is not always the priority as low-intensity work helps improve our aerobic system and our...

Monday, February 5th

Monday, February 5th Strength: Try to beat your previous max today by 5#'s (if you have one). Take your time and progressively build to a new 1RM. Metcon: Have your weights ready to go before we start the clock. You will be performing 3 sets with each weight with...

Friday, February 2nd

Friday, February 2nd Strength: Week 1 of Front Box Squats. These should not be terribly heavy and sets should be perfect in terms of technique. Make sure you keep your core tight/engaged. We will perform these for the next two weeks. Metcon: Squat cleans are intended...

Thursday, February 1st

Thursday, February 1st Skill: Today is a good day to practice T2B drills as they'll most definitely show up in the open. Also, reinforcing good movement patterns to practice in the Metcon is the goal today. Metcon: Today's metcon is intended to be done in "you go, I...

Wednesday, January 31st

Wednesday, January 31st Strength: Look to choose a weight you think you can maintain across all 4 sets without failure. Metcon: Effort today for this piece should be around 70-80%. Scale the double unders if 50 will take you longer than 90s. Barbell weight choices...

Tuesday, January 30th

Tuesday, January 30th Metcon: Today's metcon is intended to be slow and consistent, around 60-70% of max effort. Don't worry about your time, worry about quality over quantity. KB weight choices should be light and allow for big sets. WOD For total time:...

Monday, January 29th

Monday, January 29th Strength: Overhead Squat 3RM. Build to a challenging set of 3 or 3RM in 6-7 sets. If you're not comfortable increasing load work on perfecting your technique. Metcon: This workout is very challenging, but should each round should be able to be...

Friday, January 26th

Friday, January 26th Strength: Last week of Speed work the Sumo DL. Remember that we perform Sumo DL to develop hips/hamstrings so make sure your stance is wide enough to have a vertical shin. Similar format to last week with slightly heavier loads. Metcon: Benchmark...

Thursday, January 25th

Thursday, January 25th Metcon: Come up with a plan to get through this work performing manageable sets with your partner. WOD "100s with a partner" For time: 50 Calorie Row 100 Russian Twists w. a plate (25, 15) 100 2 Count Mountain Climbers (both sides = 1 rep) 100...

Wednesday, January 24th

Wednesday, January 24th Strength: Today's strength work should allow you to get some exposure to Rope Climb/HSPU volume, but make sure you choose an option that best aligns with your ability/goals. Metcon: Shoot for an 80-85% pace today, where you're able to hit your...

Tuesday, January 23rd

Tuesday, January 23rd Metcon: Today's piece is the complete opposite of yesterday. Find a consistent pace with your partner on your row/burpee box jump. Shoot for 70-75% of your max effort. WOD AMRAP 32: w/ a partner Row 500 Meters 18 Burpee Box Jumps w. step down...

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