by Marcus Creaturo | Jul 26, 2026 | WODs
For time: Run, 1 mile – Conditioning Day! – Check your time and rest exactly that amount of time before starting the bike intervals. In other words, work to rest ratio is 1:1. Intended Stimulus 7:00-12:00 per mile. * If wet / raining, perform a 2000m row. For... by Marcus Creaturo | Jul 24, 2026 | WODs
Tabata Bike Calorie Rest 1 min Tabata Shuttle Run Rest 1 min Tabata Russian Double Kettlebell Swing, 53/35 lbs Rest 1 min Tabata Shuttle Run Rest 1 min Tabata Bike Calorie * The Tabata interval is 20 secs of work followed by 10 secs of rest for 6 intervals. –... by Marcus Creaturo | Jul 23, 2026 | WODs
Thruster : 3-3-3-3-3 – Build to working weight or just above. – This should come from the ground, so emphasize a clean to start each set. For time: 6 Thrusters, 165/115 lbs 1 Wall Walk 30 Double Unders 5 Thrusters, 165/115 lbs 2 Wall Walks 30 Double Unders... by Marcus Creaturo | Jul 22, 2026 | WODs
Deadlift : 5-5-5-5-5+ – Welcome to week one of the next Strength cycle, where we will deadlift for the next four weeks. – Your goal is to find a heavy set of 5 deadlifts. This may not be a 5-rep max, but find your heavy 5-rep lift for the day. – Use... by Marcus Creaturo | Jul 22, 2026 | WODs
Complete as many rounds as possible in 20:18 of: 7 Wall Balls, 20/14 lbs, 10/9 ft 3 Clean & Jerks, 135/95 lbs 8 Ring Muscle-ups * What’s in the numbers? 22 – day Emmy was born 7 – month of birth (July) 3 – third child 🙂 8 – 8 years...
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