Month: August 2026

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

3 x 3 x 3 x 3 x 3

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

WOD: 6 RFT (18 Minute Time Cap)

6 Snatches (115/75)(75/55)

36 Double Unders

Stimulus/Focus: The bar should be moderate in weight. Find a steady pace on the snatches-think singles. Go unbroken on double unders.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Rig Work: 10 Minutes to Work on Rig Skills

WOD: Jennifer

Complete as many rounds and reps as possible in 26 minutes of:

10 pull-ups

15 kettlebell swings

20 box jumps

F: 35-lb kettlebell, 20-inch box

M: 53-lb kettlebell, 24-inch box

Masters: 1/25# KB; Step Ups

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013

Stimulus/Focus: This is a benchmark workout. Push hard and see what you can do! Aim for 8-10 rounds.

Cool Down: Tabata Bottom to Bottom Squats with Kettlebell from WOD

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

4 x 4 x 4 x 4 x 4 x 4

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 12 Minute GAFAP

3 Burpee Box Step Overs (Bodyweight)

3 Dumbbell Deadlifts (50/35)(35/20)

6/6, 9/9, 12/12 . . .

Stimulus/Focus: Find a steady pace and just keep moving. Increase both movements by 3 reps each round.

Cool Down: Tabata Plank Knees to Elbow

Warm-Up: Coach’s Choice

Strength/Skill: Back Squat

3 x 3 x 3 x 3 x 3

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

WOD: For Time (12 Minute Time Cap)

25-20-15-10-5

Back Squats (135/95)(95/65)

5-4-3-2-1

Wall Walks

Stimulus/Focus: The barbell should be heavy. Try to complete each round in no more than 2 or 3 sets. Find a steady pace on the wall walks.

Cool Down: 3 Rounds

20 Barbell Hops

5 Barbell Rollouts

Warm-Up: Coach’s Choice

Strength/Skill: Shoulder Press

3 x 3 x 3 x 3 x 3

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

WOD: Today’s WOD consists of three separate AMRAPs. You will have three separate scores. The only reps that count are the max effort reps in the remaining time of each round.

Three Rounds (4 Minutes Work/2 Minutes Rest)

4 Minute AMRAP

24 Seated Shoulder Presses (35/20)(20/15)

24 Ab Mat Sit Ups

Max Effort Shuttle Runs (25’=1 Rep)

Cool Down: Tabata Superman Holds