WOD / Blog

14 December 2021

Warm-up: Coach’s Choice Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP5 Snatches (75/55)(55/35)10 Burpees15 Double Unders Stimulus/Focus: This will be a cardio workout! Try to do the everything unbroken. Rest as needed between movements to make […]

13 December 2021

Warm-up: Coach’s Choice Strength/Skill: Deadlift (Warm Up to 90% ) WOD: Deadlifts Reps for Total Weight2-4-6-8-10*The first set of two will be at 90%.*Increase by 5% each time if possible.*Must be a lift and lower for each rep.*A missed set cannot be reattempted in the 3 minutes and cannot be counted in your total score.*Lift […]

11 December 2021

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!

10 December 2021

Warm-up: Coach’s Choice Strength/Skill: Back Squat (4 x 3 ) Use 85% for all sets. Lift on a 3-minute clock. WOD: For Time (20 Minutes)10-20-30-40-50Back Squats (45/35)(25/25)100-200-300-400-500Meter Run RX+: 95/65; Backwards Run Stimulus/Focus: Leg burner! Run fast! Try not to break your squats, but definitely do not break more than once each round. Cool Down: […]

09 December 2021

Warm-up: Coach’s Choice Strength/Skill: Push Press (3 x 3 x 3 x 3 x 3 x 3 ) Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (25 Minute Cap)5 Push Press (115/75)(75/55)10 Pull Ups15 Strict Push Ups20 Calories (Row) Stimulus/Focus: Push pull, push pull. Do not break the push […]

08 December 2021

Warm-up: Coach’s Choice Strength/Skill: Max Height Box Jump WOD: 20 Minute AMRAP10 Med Ball Cleans (20/14)(14/10)10 Weighted Box Step Ups (24/20)(20/14)(14/10)10 Weighted Ab Mat Sit Ups (20/14)(14/10) Stimulus/Focus: This workout will be taxing on your entire body. Try to do all work unbroken. Rest between movements as needed to do this. Aim for 6-8 rounds. […]