WOD / Blog
02 December 2025
Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 5 x 5 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: 3 Rounds (5 Minutes Work/2 Minutes Rest) 5 Handstand Push Ups 10 Alternating Lunges 15 Ab Mat Sit Ups *Handstand push up will get more challenging each round. Round 1: Kipping HSPU; Round 2: […]
01 December 2025
Warm-Up: Coach’s Choice Strength/Skill: Clean 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT (30 Minute Time Cap) 800 Meter run 30 Dumbbell Hang Squat Cleans (35/20)(20/15) 200 Meter Dumbbell Front Rack Carry (35/20)(20/15) *Use two dumbbells for both movements. […]
28 November 2025
Warm-up: Coach’s Choice Strength/Skill: Review the Movements and Get Ready to Work! WOD: Barbara Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* Stimulus/Focus: Shoot for a new PR on our annual post Thanksgiving Day benchmark WOD! Cool Down: Run 400 Meters
29 November 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!
27 November 2025
Warm-up: Athlete’s Choice Strength/Skill: Get ready to run! WOD: 5k Run Stimulus/Focus: Run the 5K Turkey Trot with friends and family before you go enjoy Thanksgiving meals with those you love! Cool Down: Visit with family for Thanksgiving!
26 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Power Snatch 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (15 Minute Cap) 10 Power Snatch (95/65)(65/45) 20 Wall Balls (20/14)(14/10) 30 Double Unders Stimulus/Focus: Complete each movement in no more than 2 sets. Cool […]