WOD / Blog
17 April 2025
Warm up: Coach’s Choice Strength/Skill: Handstand Walk Spend 10 minutes upside down! WOD: 3 RFT (20 Minute Cap) 30-foot handstand walk (15 feet out and back) 30 pull-ups 30 lateral burpees over the dumbbell 30 toes-to-bars WORKOUT VARIATIONS 14-17, 35-54 divisions Handstand walks must be completed in 15-foot sections. 55-64 divisions Handstand walks may be […]
16 April 2025
Warm up: Coach’s Choice Strength/Skill: Overhead Lunges 10 Minutes to Find a Heavy Set of 6 Reps Overhead Lunges: 5 x 6 Stimulus/Focus: Use 80% of your heaviest set of 6 to complete a set of 6 every 2 minutes for 5 rounds. WOD: For Time (7 Minute Cap) 150-foot Dumbbell Overhead Walking Lunge 50 […]
15 April 2025
Warm up: Coach’s Choice Strength/Skill: Power Clean 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. Bar Muscle-ups: 10 Minutes to Work Progressions WOD: 10 Minute AMRAP 1 Clean (can be power or squat) 1 Bar Muscle-Up *After completing a round, […]
14 April 2025
Warm up: Coach’s Choice Strength/Skill: Shoulder to Overhead Complex 1 x 1 1 Push Press 2 Push Jerks 3 Split Jerks Stimulus/Focus: Spend 20 minutes reviewing the shoulder to overhead movements and getting AHAP on the complex. WOD: For Time (20 Minute Cap) Calorie Row (75/60) 21 Shoulder-to-Overheads (weight 1) Calorie Row (75/60) 15 Shoulder-to-Overheads […]
12 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!
9 April 2025
Warm up: Coach’s Choice Strength/Skill: Back Squat 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP. Five Rounds: 1 Minute Work 1 Minute Rest *Max Effort Reps at 90%, 80%, 70%, 60%, 50% Stimulus/Focus: Complete as many reps as possible in the given minute. Reps do not have to be unbroken. You may rack and […]