WOD

Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.

Sunday 10/2/22

Sunday 10/2/22

“My Cousin Vinny”
28 Minute Clock
Accumulate Calories on Bike Erg

Every 4 Minutes complete 12 Box Step Ups + 12 Straight Leg Situps
(Box Step Ups Unweighted)

*can sub Machine of choice

read more
Saturday 10/1/22

Saturday 10/1/22

“Brian”
AMRAP 28
9 x Back Squats 165/115
4 x Bar Muscle Ups
14 x Burpees Over Bar
Run 400 meters

All alternate versions will be posted. This is modifiable for all ability and experience levels.

Spc Brian K. Arsenault from Northborough ma, was a paratrooper assigned to Company B, 1st Battalion 504th Parachute Infantry Regiment, 1st Brigade Combat Team, 82nd Airborne Division. He was killed in Ghazni Afghanistan on September 4, 2014 by enemy small arms fire. He is survived by his parents Daniel and Leslie Arsenault and his sister Lindsey.

read more
Friday 9/30/22

Friday 9/30/22

Oly
Power Clean
In 14 minutes build to a heavy complex of
Power Clean+ Hang Power Clean+Power Clean

Sac-o-Suds
AMRAP 10
15/12 Cal Bike Erg
1 x Complex 80% of above heaviest weight

read more
Thursday 9/29/22

Thursday 9/29/22

Partner Day

“What is a yute?”
AMRAP 28

3 Synchronized Burpees @ the top of each RD

Followed by Alternating Rounds

4 x Devil Press (50/35)

8 x DB Thrusters

12 x Box Jump Over 24/20

Partner 1 completes an entire round,

then Partner B completes 1 entire round.

read more
Wednesday 9/28/22

Wednesday 9/28/22

Long Conditioning

“Only Mrs. Riley”
For Time
2k/1.6k Row
15 x Strict Pullups
1 Mile Run
15 x Strict Pullups
4k/3.2k Bike Erg

*30 Min Cap

read more
Tuesday 9/27/22

Tuesday 9/27/22

“The Clerk”
EMOM 32
A 15/11 Cal Echo Bike
B 15 x T2B
C 50 x Double Unders
D 12 x DB Deadlifts (50/35)

read more
Monday 9/26/22

Monday 9/26/22

Front Squat
60% x 3
67% x 3
72% x 8
72% x 8
67% x max reps (stop a few reps before failure)

“Tuna”
For Time
27-21-15-9
Front Squat 115/80
Calorie Row

read more
Sunday 9/24/22

Sunday 9/24/22

Every 10 minutes for 3 sets
1000m/800m row
15 DB Bench 50/35
500/400m Ski
20 Push-ups
*8 minute cap per set

read more
Saturday 9/24/22

Saturday 9/24/22

“Lord of the Rings”
AMRAP 26
Partner Workout
400m Run, Together
20 Power Cleans (155/105)
10 Rope Climbs
30/24 Cal Bike Erg
**all work split except for runs

Alternative

AMRAP TBD
Partner Workout
200m Run, Together
20 KB Swings
10 Rope Pulls or Strict Pull Ups
20/15 Cal Bike Erg
**all work split except for runs

read more
Friday 9/23/22

Friday 9/23/22

Take 15 minutes to build to a heavy:
Push Press

“You shall not pass”
AMRAP 15
30 Wallballs (20/14)
15 T2B
15 Burpees to Plate

read more

Get the WOD Directly in your Inbox

Enter your email address to subscribe and receive notifications of new WOD posts by email.

Join 84 other subscribers

Cart