Week of 12.26.2021

Holiday Aftermath!

Did you eat a little too much this Christmas?

Little too much in the belly this Christmas? Feeling a little sluggish from eating or drinks. We will try to sweat out the calories this week.


Monday 12.27.2021

tic tic tic lift tock

Thirty Minute Running Clock:

Ten 3 Minute Rounds

Work for :90, Rest for :90

60 meter shuttle sprint (5 meters, 10 meters, 15 meters)

3 Deadlifts (M#315/F#205) Scale weight appropriately in order to get through the reps prescribed.

Max Calories Echo Bike.

You will score the total calories on the Echo Bike for all ten rounds combined.

This will be a strength and speed workout.

Thursday 12.30.2021

two face 

Part One:

1800m run.

Can be performed on the Assault Runner or You will run our Mile Time Trial course starting at the SE corner inside the gym. This is approximately 1800 meters.

Rest 2:00

Part Two:

5 sets:

200m run as fast as you can maintain a sprint pace.

100m Easy Walk

100m Jog

No Rest B/T reps or sets.

Merry Christmas!

Merry Christmas 12 Days of Christmas Workout!

We want to wish everyone a Merry Christmas and thankful for friendships and community each and every week. We appreciate your efforts throughout the year.

This week we will conduct our 12 Days of Christmas on Monday, Dec. 20. We encourage everyone to be festive and wear your green and red and any holiday gear.

Monday 12.20.2021 @5:30 pm

12 Days of Endurance

You will perform reps as you would sing the song.

100m run, then 2 Box Overs, 100m run, then 3 burpees, 2 Box Overs, 100m run….. and so on!

You will also need two (2) dumbbells

rX+50/35; rX 40/25; Scaled M<35; F<20

100 meter run

2 Stick Jumps

3 Burpees

4 Jump Air Squats

5 Push Ups on Dumbbell

6 Mountain Climbers (R1/L1)

7 Reverse Lunges

8 Cals Runner

9 Cals Ski

10 Cals Bike

11 Devils Press w/ 2 DBs

12 DB Clusters (Hang Squat Clean into a Thruster)

Thursday 12.23.21 @5:30 pm

almost christmas eve

120 Double Unders or x2 Singles

230 Reps or Cals (Echo Bike/Push Ups/Burpees)

2021 Meters (Run or Ski only)

Reps or Cals (Echo Bike/Push Ups/Burpees)

Partition as needed.

Perform all reps, meters, and double unders in any order you choose.


This week we will be honoring and remembering the memory of Will Thompson. Join us Monday to remember Will and all of the awesome things he brought to the table. We miss you Will.

Workouts for the Week of 12.12.2021

Monday 12.13.2021 @5:30 pm


In a twenty-two minute running clock, complete for total reps.

4 Minutes: 400 m run+Max Burpees Over Bar. You can also perform regular burpees if your not using a bar or burpees over DB.

Rest Two Minutes.

4 Minutes: 400 m run+Max Thrusters (rX 75/55 lb thrusters) You can also use 40/30 lb DB for a substitute.  Scale with bar only or lighter weight DB’s.

Rest Two Minutes.

4 Minutes: 400 m run+ Max Pull Ups. You can also scale with jumping pull ups, ring rows, or any variation of banded pull ups.

Rest Two Minutes.

4 Minutes: 400 m run+ Max Double Unders. You can scale with single unders or perform parallette jumps, or jump over any object like a barbell or pvc pipe.


There is also a team version from HOA 2020 if your wanting to partner up with a team for this workout too.

20 Minute Clock, Complete for Total Reps:

5 Minutes: 4 x 200m Assault Runner + Max Synchro Burpees over Barbell

5 Minutes: 4 x 200m Assault Runner + Max Synchro Thrusters, 95/65lb | 75/55lb

5 Minutes: 4 x 200m Assault Runner + Max Synchro CTB Pull Ups | Pull Ups

5 Minutes: 4 x 200m Assault Runner + Accumulate Max *Double Unders (*RX Must Switch E30 Reps)

Thursday 12.16.2021 @5:30 pm

easy does it....go fast

2 Sets:
800m at Easy Pace (Conversational Pace)
Reset :10-:15
300m at Fast Pace (Mile PR pace or faster)
Rest 1 minute
400m at Moderate Pace. (Pace will be :02-:03 slower per 100m to Fast pace)
Reset :10-:15
150m at fastest pace you can maintain for duration.
Rest 2:00 b/t sets.


Grinding Away on a Monday!

Post WOD Pic 11-22-2021


Little Endurance 12 Days of Christmas!

Mark your calendars on December 20, 2021. We will be having our annual 12 Days of Endurance Christmas workout. We invite everyone to join us and dress up in you favorite holiday gear.


Monday 12.6.2021 @5:30 pm

calorie overload 


Athlete A calories 

Athlete B AMRAP movement 


Athlete B calories 

Athlete A AMRAP movement 

Score will total reps achieved for Sit Ups; Air Squats; Push Ups; Burpees.

Each pair will complete all calories programmed before moving on to the next domain.

24-21-18 Cals Runner 


Rest :90 


ECHO Bike Cals 

Air Squats AMRAP

Rest :90 


Ski Erg Cals 

Push Ups AMRAP

Rest :90 

50 40 30 20 10 DUs or x2 Singles

Burpees AMRAP


You will score total reps of sit-ups, air squats, push ups, and burpees.

Thursday 12.9.2021 @5:30 pm

Time Crunch

Thirty Two Minutes: 

Eight Total Rounds.

Every Four Minutes 

Rx: 500 meters or 50 Cals 

Scaled: 400 meters or 40 Cals 

Rest remaining time

Score your slowest 500/400m or 50/40 cals time.