WOD / Blog

7 April 2022

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3) Use 85% for all sets. Lift on a 3-minute clock. WOD: 4 RFT (20 Minute Cap)30 Kettlebell Swings (1.5/1)(1/25#)20 Deadlifts (225/155)(155/105)10 Toes to Bar Stimulus/Focus: This will tax the grip and shoulders. Aim for larger sets if possible. Cool Down: 3 Rounds100 Meter KB Farmer’s Carry (switch […]

6 April 2022

Warm-up: Coach’s Choice Strength/Skill: Rope Climbs-10 Minutes Skill Work WOD: 5 RFT (20 Minute Cap)12 Dumbbell Deadlifts (35/20)(20/15)9 Dumbbell Hang Power Cleans (35/20)(20/15)6 Dumbbell Push Jerks (35/20)(20/15)5 Rope Climbs RX+: (50/35)(35/20) and legless climbs Stimulus/Focus: Fun with dumbbells! You should be able to complete the entire cycle without breaking. Find a good pace on the […]

5 April 2022

Warm-up: Coach’s Choice Strength/Skill: Review Movements WOD: Time Priority Fran60 Seconds of Thrusters (95/65)(65/45)60 Seconds of Pull Ups45 Seconds of Thrusters (95/65)(65/45)45 Seconds of Pull Ups30 Seconds of Thrusters (95/65)(65/45)30 Seconds of Pull Ups Stimulus/Focus: A chance to take Fran on in a different format. This is 4.5 minutes. How many reps can you get […]

4 April 2022

Warm-up: Coach’s Choice Strength/Skill: Floor Press (6 x 6 x 6 x 6 x 6 x6) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)3-6-9-12-15-18-21Floor Press (95/65)(65/45)Step LungeBar Hops Stimulus/Focus: A fun little triplet. Try to do the first half unbroken and the second half in no […]

02 April 2022

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!

1 April 2022

Warm-up: Coach’s Choice Strength/Skill: Power Snatch (3 x 3 x 3 x 3 x 3 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 20 Minute GAFAP5 Power Snatch (115/75)(75/55)100 Meter Run10 Power Snatch/200 Meter Run*Power Snatches go up by 5 each time.*Run goes up by 100 meters each time.*Finish the […]