WOD / Blog
12 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Gymnastics Three 3-Minute Rounds 5 Strict Chin Ups 5 + 5 Pistols 5 Strict Toes to Bar 5 Ring Dips *Work on form in each movement. Scale reps as needed to have 30-60 seconds to rest before beginning the next round. WOD: 32 Minute EMOM: Min 1: Max Calorie Row Min […]
11 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Power Snatch 5 x 2 Stimulus/Focus: Use 85% for all sets. Attempt to complete each set as touch and go, but if needed you can do two quick singles. Lift on a 2-minute clock. WOD: For Time (12 Minute Cap) 21-15-9 Power Snatch (95/65)(65/45) Wall Balls (20/14)(14/10) Knees to Elbow RX+: […]
10 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 3 x 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Front Squat: 1 x Max Effort Reps Stimulus/Focus: Use 75% of your last successful set of 3 reps. Complete as many unbroken reps at that weight […]
08 July 2023
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!
07 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Thruster 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP 15 Toes to Bar 12 Alternating Pistols 9 Box Jump Overs (24/20) *Masters may step up. Everyone must step down. 6 Thrusters (115/75)(75/55) Stimulus/Focus: Try […]
06 July 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 5 x 5 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: For Time (20 Minute Cap) 30-20-10-20-30 Floor Press (95/65)(65/45) Alternating Weighted Step Lunges (95/65)(65/45) 3-2-1-2-3 Wall Walks Stimulus/Focus: Try to complete this work in no more than two sets each round. The floor […]