032825
WOD 5 Rounds 90s work/90s rest 8 Over the Bar Burpee Time Remaining: Max Effort Power Snatch 135/95) Beach Muscles EMOM 12 Minutes 30s work/30s [...]
032825
STRENGTH 1 - Bench Press Drop Set 4x 5 + ME* A2 - DB Curl 4x10 (2x30/2x20) *5 reps - rest - Max Effort WOD [...]
032625
STRENGTH Core Strength EMOM 1 - 1x20 DB Plank Drag Through (1x35/1x25) 2 - 1x30s Adductor Side Plank 3 - 1x30s Adductor Side Plank WOD [...]
032525
Strength A1 Barbell Sumo RDL 4x8 A2 KB Pullover 4x10 B1 E2MOM x 9 (18 Minutes) 1,2,3 - 1x5 Strict Press 4,5,6 - 1x3 Push [...]
The Week Ahead – 3/24/25
Friends, Team, We hope everyone has been enjoying the lovely weather and the equally lovely workouts. The week ahead: Monday - Cindy + Rowing. Lots [...]
032425
WOD AMRAP 24 3 Rounds of Cindy Row 500/400m Cindy = 5 Pull-Up* 10 Push-Up 15 Air Squat *option for 2 Bar Muscle Up [...]
032225
Strength A1 Bench Press 3x5 A2 Tricep Kickback 3x10/arm Partner WOD You Go I Go 16 Rounds (8 Each) 5 Deadlift (225/155) 20 Bodyweight Reverse [...]
032125
STRENGTH A1 - Weighted Chin-Up 5-5-3-3 or 4x5 @ Strict 4x5 @ 5s Negative A2 - Box Handstand Leg Lift 4x30-45s (4 total sets, 2 [...]
032025
STRENGTH Core EMOM 9 1 - 1x12 KB Pullover Leg Raise (35/26) 2 - 1x30s Adductor Side Plank 3 - 1x30s Adductor Side Plank WOD [...]
031925
STRENGTH A1 - Back Squat 4x5 A2 - Straight Leg Abduction 4x10/Leg WOD "Gwen " 3 Rounds of 5 minutes 15-12-9 Unbroken Clean and Overhead [...]