WOD / Blog
28 November 2025
Warm-up: Coach’s Choice Strength/Skill: Review the Movements and Get Ready to Work! WOD: Barbara Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* Stimulus/Focus: Shoot for a new PR on our annual post Thanksgiving Day benchmark WOD! Cool Down: Run 400 Meters
29 November 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!
27 November 2025
Warm-up: Athlete’s Choice Strength/Skill: Get ready to run! WOD: 5k Run Stimulus/Focus: Run the 5K Turkey Trot with friends and family before you go enjoy Thanksgiving meals with those you love! Cool Down: Visit with family for Thanksgiving!
26 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Power 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: 5 RFT (15 Minute Cap) 10 Power Snatch (95/65)(65/45) 20 Wall Balls (20/14)(14/10) 30 Double Unders Stimulus/Focus: Complete each movement in no more than 2 sets. Cool […]
25 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 1 x 1 Stimulus/Focus: Spend 20 minutes getting AHAP for 1 rep. WOD: 20 Minute GAFAP 1 Dumbbell Floor Press (50/35)(35/20) 1 Box Jump (24/20) *Masters may step up. Everyone must step down. *Add 1 rep to each movement each round. Stimulus/Focus: Find a steady pace and just keep […]
24 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Thruster 6 x 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock. WOD: For Time (15 Minute Time Cap) 21-15-9-9 Thrusters (95/65)(65/45) Lateral Burpees over the Bar Stimulus/Focus: This will be taxing on the whole body-including the lungs! Break […]