WOD / Blog
24 April 2025
Warm up: Coach’s Choice Strength/Skill: Ring Work: Spend 15 Minutes Playing on the Rings WOD: 6 Minute AMRAP 1 – 2 – 3 – … Ring Dip *Row (7/5 Calories) Rest 2 min 6 Minute AMRAP 2 – 4 – 6 – … Ring Pull Ups Bike (7/5 Calories)(Alternate) Rest 2 min 6 Minute AMRAP […]
23 April 2025
Warm up: Coach’s Choice Strength/Skill: Deadlift 4 x 3 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 12 Toes to Bar 12 Kettlebell Hang Snatches (6/6)(1.5/1)(1/25#) 12 Kettlebell (Goblet) Box Step Ups (24/20) Stimulus/Focus: Try to go unbroken on your work, but take no more than one break […]
22 April 2025
Warm up: Coach’s Choice Strength/Skill: Floor Press 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Five Rounds (5 Minutes Work/1 Minute Rest) 20 Box Jumps (step down) (24/20) 25 Plate GTOH (45/25)(25/15) 30 Ab Mat Sit Ups Max Strict Push Ups […]
21 April 2025
Warm up: Coach’s Choice Strength/Skill: Front Squat4 x 3 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: For Time: 600 Meter Kettlebell Farmer Carry (2/1.5)(1.5/25#)( 2 Kettlebells) 5 Burpees every time the kettlebells are placed on the ground. Stimulus/Focus: This workout represents the approximate distance that Jesus carried the cross to […]
19 April 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!
18 April 2025
Warm up: Coach’s Choice Strength/Skill: Power Snatch 1 x 1 Stimulus/Focus: Spend 15 minutes reviewing the movement and building up to your workout weight or a heavy for the day. WOD: Heavy Isabel for Time (10 Minute Cap) 30 Snatches (Power or Squat) WORKOUT VARIATIONS 14-15, 60-64 divisions ♀ 85 ♂ 135 16-17, 50-59 divisions […]