WOD

21.09.22 INTENDID STIMULUS 1.) Finish today’s workout in less than 30:00. Advanced athletes should push to finish closer to 25:00.2.) Light to moderate loading on... Read More

21.09.21 INTENDED STIMULUS 1.) Finish the workout between 10:00 and the15:00 CAP.2.) Each set of double unders should take no more than 1:00.3.) Complete DB... Read More

21.09.20 INTENDED STIMULUS 1.) Finish today’s under the 12:00 timecap.2.) Complete the power snatches in two sets or less.3.) 15/11 calories on the bike should... Read More

21.09.20 INTENDED STIMULUS 1.) Finish the workout between 16:00-20:00.2.) Athletes should push to complete the weighted runs in less than 3:00 and the 800m runs... Read More

21.09.18 INTENDED STIMULUS 1.) Complete 1-2+ rounds2.) The bike should take teams no more than 5:00 to complete.3.) Share the workload with a partner. Between... Read More

21.09.17 INTENDED STIMULUS 1.) Complete 5-7+ rounds2.) The weight on the power clean should be moderate to heavy. Able to perform 2-3 touch & go... Read More

21.09.16 INTENDED STIMULUS 1.) 4-6+ Rounds2.) Complete row calories in 1:10 or less3.) Look to challenge yourself on the ring dips and practice movements that... Read More

21.09.15 INTENDED STIMULUS 1.) Lift a relatively heavy weight without reaching failure.2.) Shoot for a PR if possible.3.) Continue to increase load throughout the 9... Read More

21.09.14 INTENDED STIMULUS 1.) Finish the workout between 8:00-13:00.2.) Overhead arm locked out the entire time.3.) Push to go unbroken on the lunges in each... Read More

21.09.13 INTENDED STIMULUS 1.) Finish the workout between 10:00-15:00 with more advanced athletes pushing to finish sub 10:00.2.) Unbroken or squats in two sets.3.) No... Read More

21.09.12 INTEDED STIMULUS 1.) 5+ rounds2.) Maintain sets of :10 or more on the ring L-sit.3.) Use the same rings for push-ups and L-sit holds.4.)... Read More

“NICKMAN” INTENDED STIMULUS 1.) < 35:00 (< 3:30 Per Round)2.) Use loadings that are light to moderate.3.) Complete the Farmer Carry TOGETHER in less than... Read More

21.09.10 INTENDED STIMULUS 1.) 10:00-15:002.) Maintain sets of 10+ reps in a row on the med ball sit-ups and 10+ reps in a row on... Read More

“CHRISTINE” INTENDED STIMULUS 1.) Finish the workout between 10:00-15:00 (Advanced athletes should push closer to 10:00).2.)  Athletes should be able to complete 7+ reps with... Read More

21.09.08 INTENDED STIMULUS 1.) Perform each set at 60-80% of your 1RM.2.) Opportunity for everyone to lift relatively heavy to their capacity.3.) Focus on pure... Read More

21.09.07 INTENDED STIMULUS 1.) Finish each 800m in less than 4:30.2.) Pure running workout that focuses on running each interval faster than the last. Each... Read More

“343” INTENDED STIMULUS 1.) Finish Under 40 minutes2.) Choose weights you can do large sets on 3.) Completes each exercise under 10 min4.) Keep moving on... Read More

21.09.05 INTENDID STIMULUS 1.) 1.5-2 rounds2.) Complete toes-to-bar in 5 sets or less3.) Completes wall balls in 6 sets or less4.) Scale loading or difficulty... Read More

21.09.04 INTENDID STIMULUS • Complete the workout in less than 25:00.• Maintain similar paces across similar distances.• Increase your pace across the final distance.• Avoid... Read More

21.09.03 INTENDID STIMULUS 1.) Complete 5-6 rounds2.) Advanced athletes 8+ Rounds3.) Use a moderate loading that allows for multiple unbroken sets.4.) No failed reps or... Read More