WOD 3.27.2025

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A. For Max Calories Every 2:00 For 8 Rounds 15 Wall Ball 20/14#, 10/9' Max Calorie Row in Remaining Time – Rest 2:00 Between Rounds B. Core Work 3 Rounds :20 Single Arm Ring Plank Hold - Right :10 Rest :20 Single…

WOD 3.24.2025

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A. For Time  "Fran"  21-15-9 Reps Of... Thruster 43/29 Pull-up  – Compare To October 16, 2024 B. For Quality, Skill, and Reps 10 sets: :30 Max Strict Handstand Push-up  1:00 rest  …

Xcel Silver Novato Classic

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Novato Classic was hosted last weekend and our Xcel Silver Team competed on Friday March 14th. This was a local meet to where other team girls were able to come watch and root for the Xcel girls. This was a great opportunity for some of our…

WOD 3.23.2025

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A. For Load and Quality Alterneting EMOM x 12 Minutes Minute 1: 10 Close Grip Bench Press Minute 2: 8 Single Arm Dumbbell Row - Arm 1 Minute 3: 8 Single Arm Dumbbel Row - Arm 2 Minute 4: Handstand Walk Practice A. For Total…

WOD 3.22.2025

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A. For Time 5 Rounds 20 Walking Lunge 15 Kettlebell Swing 1.5/1P 10 Kettlebell Goblet Squat 1.5/1P 5 Devils Press 50/35# B. For Load Back Squat 10-8-8-6-6  

WOD 3.21.2025

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A. For Time 2,400M Run Then... 5 Rounds 15 Push-up 15 Toes-to-Bar B. For Max Reps 3 Rounds Max Rep Unbroken Pull-up third first][/av_one_third]  

WOD 3.18.2025

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A. For Time 5 Rounds 18/15 Calorie Row 12 Deadlifts 70/47 9 Hang Power Clean 70/47 B. Midline Stability 30-20-10 GHD Sit-up Seconds Of Single Arm Plank Hold On Rings, Right Seconds Of Single Arm Plank Hold On Rings,…

WOD 3.17.2025

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  A. For Max Reps 3 Rounds 1:00 Double Under 1:00 Push Press 34/25 1:00 Air Squat – No Rest Between Movements And Rounds B. For Load Thruster 3-3-3-3-3  

WOD 3.16.2025

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A. Each Round For Time Every 3:00 for 7 Rounds 200M Run 12 Double Dumbbell Box Step Over 35/20#, 24/20" – Score Is Slowest Round B. For Quality And Time On A 10:00 Clock, Accumulate 25 Strict Pull-up – Advanced Athletes…

WOD 3.15.2025

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A. For Quality and Skill Alternating EMOM x 12 Minutes Minute 1: 10-20 GHD Sit-up Minute 2: 10 Dumbbell Bench Press Minute 3: Muscle-up Skill Work B. For Rounds and Reps 15 Minute AMRAP 3 Wall Ball 20/14#, 10/9' 3…