WOD / Blog
04 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Back Rack Lunge 10 x 8 x 6 x 4 x 2 Stimulus/Focus: Start with the naked barbell and add weight each round. Lift on a 2-minute clock. WOD: Tabata Kick Your Butt! HRPUs Air Squats Ab Mat Sit Ups Box Jumps (24/20) 8 Rounds of 20 seconds of work, 10 […]
03 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT (18 Minute Time Cap) 5 Wall Walks 25 Chest to Bar Pull Ups 100 Double Unders Stimulus/Focus: This should be a challenging workout due to […]
02 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Thruster 1 x 1 Stimulus/Focus: Spend 20 minutes getting AHAP for a 1 rep max. WOD: For Time (12 Minute Time Cap) 21-18-15 Dumbbell Thruster (50/35) 400 Meter Run Stimulus/Focus: Try to complete the thrusters in no more than 3 sets each round. Push hard on the run. Cool Down: 3 […]
28 February 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!
26 February 2026
Warm-Up: Coaches Choice Strength/Skill: Get Ready to Workout! WOD: 5 Rounds for Reps 1 Minute Max Effort at Each Station Ring Rows Lunges Assault Bike Calories GHD Sit Ups Burpees Stimulus/Focus: Treat this workout however is best for you-as active recovery before the open tomorrow or as an all-out effort at each station, each minute. […]