WOD / Blog
28 May 2026
Warm-up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: 2 RFT (20 Minute Time Cap) 15 Shuttle Runs (25′ Out and 25′ Back) 35 Toes to Bar 15 Shuttle Run (25′ Out and 25′ Back) 25 Strict Pull Ups Cool Down: 3 Rounds 10 Strict Push Ups 10 Superman Holds (2-Second Holds)
27 May 2026
Warm-up: Coach’s Choice Strength/Skill: Floor Press 5 x 5 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: For Time (16 Minute Time Cap) 21-18-15-12-9-6-3 Floor Press (115/75)(75/55) 42-36-30-24-18-12-6 Ab Mat Sit Ups Stimulus/Focus: What a great workout-you get to lay on the floor the whole time! 🙂 Try to complete the […]
26 May 2026
Warm-up: Coach’s Choice Strength/Skill: Push Jerk 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 8 Rounds (1 Minute Work/3 Minutes Rest) 100 Meter Sprint Max Effort Clean and Jerk (Any Style Clean/Any Style Jerk)(115/75)(75/55) Stimulus/Focus: You’ll complete this work for 8 […]
25 May 2026
Warm-up: Coach’s Choice Strength/Skill: Squat Clean 1 x 1 Stimulus/Focus: Build up to workout weight. WOD: Klepto 4 rounds for time of: 27 box jumps 20 burpees 11 squat cleans F: 20-inch box, 95-lb cleans M: 24-inch box, 145-lb cleans In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, […]
23 May 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!
22 May 2026
Warm-up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute GAFAP 1 Kettlebell Swing (1.5/1)(1/25#) 25′ Lunge 1 Burpee 25′ Lunge *Increase the KB and burpee by 1 each round. The lunge stays the same. Stimulus/Focus: […]