WOD / Blog
04 May 2026
Warm-up: Coach’s Choice Strength/Skill: Thruster 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 25 Minute AMRAP 3 Ring Muscle Ups 8 Thrusters (115/75)(75/55) 17 Calorie Row Stimulus/Focus: This should be extremely taxing cardiovascularly. Try to complete work unbroken if possible. Aim […]
02 May 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!
01 May 2026
Warm-up: Coach’s Choice Strength/Skill: Split Jerk 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 10 RFT (25 Minute Time Cap) 100 Meter Run 20 Wall Balls (20/14)(14/10) 10 Kettlebell Swings (1.5/1)(1/25#) Stimulus/Focus: Sprint on the run and go unbroken on the […]
30 April 2026
Warm-up: Coach’s Choice Strength/Skill: Deadlift 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP for 1 rep. WOD: For Time (12 Minute Time Cap) 3 rounds of: 50 double-unders 10 deadlifts, weight 1 (lightest) 2 rounds of: 50 double-unders 10 deadlifts, weight 2 1 round of: 50 double-unders […]
29 April 2026
Warm-up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: For Time Complete the following within 5 minutes: 5-4-3-2-1 Wall Walks 25-20-15-10-5 Air Squats If under the five minute mark, continue with: 5-4-3-2-1 Handstand Push Ups 25-20-15-10-5 Jump Squats If under the 10 minute mark, continue with: 5-4-3-2-1 Strict Handstand Push Ups 25-20-15-10-5 Goblet Squats (1.5/1)(1/25#) If […]
28 April 2026
Warm-up: Coach’s Choice Strength/Skill: Snatch 1 x 1 Stimulus/Focus: Spend 20 minutes getting AHAP for a heavy single. WOD: 6 Minute GAFAP 1-1 Dumbbell Snatch (50/35)(35/20)(Left and Right) 1 Shuttle Run *2/2 & 2, 3/3 & 3 . . . Stimulus/Focus: Just keep moving. Try to complete all snatches unbroken. Each snatch counts as a […]