Month: September 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: Deadlift

6 x 6

Stimulus/Focus: Use 75% for all sets. Lift on a 3-minute clock.

WOD: 3 RFT (15 Minute Time Cap)

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

*20″ Box for All Athletes/2 DBs

400 Meter Run

*Wear a weighted vest for all movements (20/14)(14/10)

Stimulus/Focus: This will be a grind. Just keep moving.

Cool Down: 400 Meter Walk

Warm up: Coach’s Choice

Strength/Skill: Floor Press

3 x 3 x 2 x 2 x 1 x 1

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

WOD: For Time (18 Minute Time Cap)

16-12-8

Floor Press (95/65)(65/45)

Overhead Alternating Lunge (95/65)(65/45)

16-12-8

Floor Press (115/75)(75/55)

Front Rack Alternating Lunge (115/75)(75/55)

16-12-8

Floor Press (135/95)(95/65)

Back Rack Alternating Lunge (135/95)(95/65)

Stimulus/Focus: This workout should get heavier as it goes forward. Transition your weight quickly.

Cool Down: 3 Rounds

20 Bar Hops

5 Barbell Rollouts

Warm up: Coach’s Choice

Strength/Skill: Handstand Walk Practice

WOD: 30 Minute Partner WOD

7/5 Calorie Bike (Alternate Erg/Assault)

25′ Handstand Walk

10 Wall Balls (20/14)(14/10)

Stimulus/Focus: One partner completes a round, while the other partner rests. Choose a challenging handstand walk skill.

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Push 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: For Time (12 Minute Time Cap)

21-15-9

Devils Press (50/35)(35/20)*2 Dumbbells

Chest to Bar

Stimulus/Focus: This will be a challenging workout. Take breaks as needed and just keep moving.

Cool Down: 3 Rounds

100 Meter Farmers Carry

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Clean

5 x 4 x 3 x 2 x 1

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

WOD: 15 Minute GAFAP

1 Shuttle Run

2 Med Ball Cleans (20/14)(14/10)

Stimulus/Focus: This workout will be very taxing on the legs and lungs. Find a pace and settle in for the 15 minute time domain.

Cool Down: Tabata Ab Mat Wall Pall Partner Passes

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: Get Ready to Work!

WOD: “343” 9/11 Memorial WOD

50 Pull Ups

50 Air Squats

50 HRPUs

50 Ab Mat Sit Ups

50 Box Jumps (24/20) *Masters may step up. Everyone must step down.

50 Wall Balls (20/14) (14/10)

43 Burpees

*RX+: 60 of each and 55 Burpees

Stimulus/Focus: This WOD was created to honor the 343 firefighters (RX) and 72 police officers (RX+) who died in NYC on September 11, 2001. It is supposed to be challenging. Push as hard as you can. Never forget. Aim for less than 40 minutes. Teen/Masters RX is 14/10 for the wall balls. Masters may step up on the boxes. Everyone must step down. Your score is your time to complete.

Cool Down: Athletes Choice

Warm-Up: Coach’s Choice

Strength/Skill: Front Squat

3 x 3 x 2 x 2 x 1 x 1

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

WOD: 8 Minute AMRAP

8 Front Squats (95/65)(65/45)

4 Handstand Push Ups

*Masters: Seated Dumbbell Presses (20/15)

*Rest 2 minutes before next AMRAP

Stimulus/Focus: Complete all work unbroken. Aim for 8 rounds

Metcon: 8 Minute AMRAP

8 Front Squats (135/95)(95/65)

4 Strict Handstand Push Ups

*Masters: Seated Dumbbell Presses (35/20)

Stimulus/Focus: Aim for 4-6 rounds

Cool Down: Tabata Mountain Climbers

Warm-Up: Coach’s Choice

Strength/Skill: Push Jerk

5 x 5 x 5 x 5 x 5

Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock.

WOD: 5 RFT (12 Minute Time Cap)

10/7 Calorie Row

10 Push Jerks (95/65)(65/45)

20 Double Unders

Stimulus/Focus: Push hard on the row and complete all work unbroken if possible.

Cool Down: 3 Rounds

10 Toes to Ring

100 Meter Run