WOD: Saturday, March 21st, 2026
We are closed today! Regular classes resume Sunday, March 22nd.
Today's WOD
WOD: Saturday, May 23rd, 2026 (Burpee Day 117)
Group Dynamic Warmup:
- 2 Minutes of movement
- :20s Lateral hops, air squats, squat hold
- Banded Lat/Samson Stretch – 1 Min per side
——————————————————————————————————-
Pre-Game: 4 Rounds (12 min cap)
- (9/7) Calorie Row/Bike/Runner/Ski
- 3 Hang Squat Cleans (ascending weights)
- 5 Slow Knee Raises
——————————————————————————————————–
Workout: 3 intervals (6 Min ON / 2 Min OFF)
Intv1:
- 24 Toes to Bar
- 12 Hang Squat Cleans (95/65)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
Intv2:
- 18 Toes to Bar
- 9 Hang Squat Cleans (115/85)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
Intv3:
- 12 Toes to Bar
- 6 Hang Squat Cleans (135/95)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
*Rx+: (115/85) (135/95) (155/105) (Rx Reps)
*CRx: (135/95) (155/105) (185/125) (Rx Reps)
*Three Total Scores:
- Calories completed for each interval
——————————————————————————————————–
Cardio Option: 3 intervals (6 Min ON / 2 Min OFF)
Intv1:
- 24 Toes to Bar
- 12 DB Hang Squat Cleans (50×2/35×2)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
Intv2:
- 18 Toes to Bar
- 9 DB Hang Squat Cleans (50×2/35×2)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
Intv3:
- 12 Toes to Bar
- 6 DB Hang Squat Cleans (50×2/35×2)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
——————————————————————————————————–
Accessory Work: Bench Press
5 Sets
- Build to a 5 rep max in 5 sets
——————————————————————————————————–
Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the ceilings
There are currently no active social stickers.