WOD / Blog
30 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Snatch 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (12 Minute Time Cap) 10 Alternating Dumbbell Full Squat Snatches (35/20)(20/15) 10 Hand Release Push Ups Stimulus/Focus: Focus on form in the squat snatches. These can […]
28 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: CHAD 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack […]
28 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 22 Minute GAFAP 1 Power Clean & Push Jerk (115/75) 1 100 Meter Run 2 Power Clean & Push Jerk (115/75) 2 100 Meter Run *Add 1 rep to […]
27 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 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: For Time (15 Minute Time Cap) 50 Deadlifts (185/125)(125/85) 40 Pull Ups 30 Row Calories 20 Chest to Bar 10 Squat Cleans (185/125)(125/85) Stimulus/Focus: This is […]
25 October 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!
24 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 6 x 6 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: 15 Minute EMOM Complete 10 Floor Press (135/95)(95/65) Then, in Remaining Time: Complete Max Effort Strict Push Ups *Repeat this for 15 rounds. Stimulus/Focus: Each minute complete 10 floor press (moderate to heavy weight). […]