WOD / Blog
09 September 2024
Warm up: Coach’s Choice Strength/Skill: Clean 1 x 1 Stimulus/Focus: Use 20 minutes to get as heavy as you can on a clean (squat). WOD: 12 Minute GAFAP 1 Clean (165/115)(115/75) 2 Handstand Push Ups *Add one rep to cleans each round and two reps to HSPUs. *Masters RX: Seated DB Presses (20/15) *RX+: (225/155)(155/105) […]
07 September 2024
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!
06 September 2024
Warm up: Coach’s Choice Strength/Skill: Front Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (20 Minute Time Cap) 81 Front Squats (95/65)(65/45) 81 Wall Balls (20/14)(14/10) *100 Meter Run Each Time Your Break Stimulus/Focus: You must complete the […]
05 September 2024
Warm up: Coach’s Choice Strength/Skill: Handstand Skill Work Spend time upside down. Work on push ups, holds, walks, etc. Stimulus/Focus: Spend 10 minutes getting upside down! WOD: For Time (20 Minute Time Cap) 25 Slam Balls (30/20)(20/15) 21-18-15-12-9-6-3 Handstand Push Ups 42-36-30-24-18-12-6 Alternating Lunges 25 Slam Balls (30/20)(20/15) Stimulus/Focus: Try to complete both sets of […]
04 September 2024
Warm up: Coach’s Choice Strength/Skill: 5 Rounds for Total Reps 1 Minute Max Reps Deadlifts 2 Minutes Change Weights and Rest and Record Reps *Decrease weight each round (90%, 80%, 70%, 60%, 50%) Stimulus/Focus: Transition quickly, so you can rest as much of the 2 minutes as possible. You will have a separate score for […]
03 September 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Five 4-Minute Rounds 15/10 Calorie Row 30 Double Unders 10 Burpees Stimulus/Focus: Push as hard as you can on the work in order to give yourself […]