WOD / Blog
02 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 2 x 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT (18 Minute Cap) 7 Wall Walks 14 Front Squats (165/115)(115/75) 21 American Kettlebell Swings (2/1.5)(1.5/1) Stimulus/Focus: This workout should be heavy […]
31 May 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!
30 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Split Jerk 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start lifting at 70% and get AHAP. Lift on a 2-minute clock. WOD: Gwen Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use […]
29 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Double Under Practice: Spend 15 minutes working on double unders and skill/progressions WOD: 10 RFT (30 Minute Cap) 9 Thrusters (95/65)(65/45) 35 Double Unders Stimulus/Focus: This is a repeat open WOD. Try to do each set of thrusters unbroken. If not, take only one break. Give yourself time to struggle through […]
28 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start lifting at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time (12 Minute Time Cap) 21-15-9 Toes to Bar Burpee Box Jump Overs (24/20) *Masters may step up. Everyone must step down. Stimulus/Focus: Try to […]
27 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 6 x 6 x 6 x 6 x 6 x 6 Stimulus/Focus: Start lifting at 60% and get AHAP. Lift on a 2 minute clock. WOD: 3 RFT (20 Minute Cap) 30 Dumbbell Push-Ups (35/20)(20/15) 30 Dumbbell Box Step-Ups (35/20)(20/15)(24/20) Stimulus/Focus: This is a manageable weight. Focus on good […]