WOD / Blog
01 January 2024
Warm up: Coach’s Choice Strength/Skill: Review the Movements and Get Ready to Work! WOD: Partner WOD For Time (60 Minute Cap) 100 Burpees 200 Pull Ups 200 Ab Mat Sit Ups 200 Hand Release Push Ups 200 Air Squats 100 Burpees *One partner works, one partner rests. *Split work however you would like. Stimulus/Focus: Have […]
30 December 2023
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!
29 December 2023
Warm up: Coach’s Choice Strength/Skill: Sumo Deadlift 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT (18 Minute Cap) 30 Wall Balls (20/14)(14/10) 30 Alternating Dumbbell Snatches (50/35)(35/20) 30 Box Jump Overs (24/20) *Masters may step up. Everyone must step […]
28 December 2023
Warm up: Coach’s Choice WOD: Fran 21-15-9 Thrusters, 95# / 65# Pull-ups Stimulus/Focus: Benchmark time! Go for a PR! You’ll have 5 minutes to rest before the next WOD. Masters’ RX: 65/45. Narf 9-15-21 Pull Ups Thrusters (95/65)(65/45) Stimulus/Focus: Reverse benchmark time! Go for a PR! Masters’ RX: 65/45. You’ll have 5 minutes to rest […]
27 December 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 10 x 8 x 6 x 4 x 2 Stimulus/Focus: Start at 50% and get AHAP. Lift on a 2-minute clock. WOD: 6 Rounds 1 Minute Work/1 Minute Rest 10/7 Calorie Row Max Distance Kettlebell Goblet Walking Lunges (1.5/1)(1/25#) *One kettlebell. Each five-foot increment counts as 1 rep. […]
26 December 2023
Warm up: Coach’s Choice Strength/Skill: Push Press 3-2-1-2-3 Stimulus/Focus: You choose your weights for each set. The reps must be unbroken. Failed sets cannot be reattempted. Your score is total pounds. Add up the weight used for each rep for your total score. WOD: For Time (15 Minute Cap) 6 – 12 – 18 – […]