Month: April 2025

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm up: Coach’s Choice

Strength/Skill: Snatch

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 15 Minute GAFAP

1 – 2 – 3 – …

Handstand Push Ups

Snatch (95/65)(65/45)

Stimulus/Focus: Start at 1 and add 1 rep to both movements each round. Fifteen minutes is a long time for two movements, so just settle in and keep moving.

Cool Down: Tabata Mountain Climbers

Warm up: Coach’s Choice

Strength/Skill: Rope Climb

10 Minutes for Rope Climb Skill Work

WOD: 20 Minute AMRAP

20 Double Unders

10 Ring Dips

1 Rope Climb

Stimulus/Focus: Find a pace and settle into it. Aim for 12+ rounds.

Cool Down: Tabata Side Plank Holds with Rotation

Warm up: Coach’s Choice

Strength/Skill: Deadlift

10 x 8 x 6 x 4 x 2

Stimulus/Focus: Start around 50% and increase weight each round. You will lift on a 3-minute clock. Choose your weights carefully. If you miss you cannot re-attempt the set. The reps must be touch and go. Your score is your heaviest bar for two reps and your total pounds lifted in all successful rounds.

WOD: 4 RFT (16 Minute Cap)

18 Dumbbell Box Step Ups (50/35)(35/20)

20 inch box for everyone

DB must be held by the handle

12 Alternating Devils Press (50/35)(35/20)

6 Chest to Bar

Stimulus/Focus: Only one dumbbell is used for step ups and devils press. Try not to break more than 1 time on the box step ups. Find a steady pace on the devils press. Choose a challenging scale on the rig.

Cool Down: 3 Rounds

100 Meter Farmers Carry

25 Standing Oblique Twists