Endurance: Bike 50/40 calories @ 90% 6-min pace 25 Burpees-over-bar Row 50/40 calories @ 90% 6-min pace Rest 2:00 Bike 40/32 calories @ 94% 6-min pace 30 Sit-ups Row 40/32 calories @ 94% 6-min pace Rest 2:00 Bike 30/24 calories @ 98% 6-min pace 25 Wall-ball shots (20/14) @ (10/9′) Row 30/24 calories @ 98%...Read More

  Endurance: 5:00 Row at 95% of “6-min row test” 3:00 Rest 5:00 Bike at 95% of “6-min bike test” 3:00 Rest 3:00 Row at 105% of “6-min row test” 3:00 Rest 3:00 Bike at 105% of “6-min bike test”   For pace quality See “6 min row test” here Tuesday, 16 February 2021 See “6...Read More

Endurance: Every 5 minutes on the minute, for 25 minutes (5 rounds) perform: 33/21 Calories biked in 1 minute*   For total calories completed *In remaining 4 minutes, athlete completes 3 burpees for every calorie under 33/21 completed, and rest   Skill/Accessory: Every 3 minutes on the minute: 50m Farmer carry* 10 GHD Sit-ups  ...Read More

Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join!   Endurance: 5:00 Bike at 92% of “6-min bike test” 3:00 Rest 5:00 Row at 92% of “6-min row test” 3:00 Rest 3:00 Bike at 100% of...Read More

  Endurance: Bike 6:00 @ 90% of “6-min test pace”26 Rest 2:00 Row 6:00 @ 90% of “6-min test pace” Rest 2:00 Bike 4:00 @ 95% of “6-min test pace” Rest 2:00 Row 4:00 @ 95% of “6-min test pace” Rest 2:00 Bike 2:00 @ 105% of “6-min test pace” Rest 2:00 Row 2:00 @...Read More

Endurance: 30-minute row @ 85% of your “6-min pace”   For pacing quality See “6 min row test” here Tuesday, 16 February 2021   Mobility: Pick two upper body, and two lower body stretches from the mobility posters     Post results and experiences to commentsRead More

“May the 4th be with you!” “Friend Friday” is THIS Friday, May 7th! Endurance: 30-minute bike @ 85% of your “6-min pace”   For pacing quality See “6 min bike test” here Tuesday, 06 April 2021   Skill: 10 Rower rollouts 0:20 Back extension hold*   3 Sets *If back extension hold is performed unbroken for...Read More

Endurance: 15:00 Row @ 90% of 6-min row pace …Rest 5:00 then… 15:00 Bike @ 90% of 6-min bike pace   For pacing quality See “6 min row test” here Tuesday, 16 February 2021 See “6 min bike test” here Tuesday, 06 April 2021     Post results and experiences to commentsRead More

Endurance: 10:00 Row at 90% of “6-min row test” pace …Rest 5:00 then… 10:00 Bike at 90% of “6-min bike test” pace …Rest 5:00 then… 5:00 Row at 95% of “6-min row test” pace …Rest 3:00 then… 5:00 Bike at 95% of “6-min bike test” pace   For quality of pacing See “6 min row...Read More

  Endurance: Bike 4:00 at 6:00 average pace Rest 2:00 Row 4:00 at 6:00 average pace Rest 2:00 Run 400m for time Rest 2:00   3 rounds for total run time and pace maintenance quality     Post results and experiences to commentsRead More