WOD / Blog
17 November 2021
Warm-up: Coach’s Choice WOD: Kelly 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Teen/Masters RX wall ball is 14/10, all else is the same. Stimulus/Focus: Benchmark time! Have fun! Cool Down: ROMWOD
16 November 2021
Warm-up: Coach’s Choice Strength/Skill: Front Squat (2 x 2 x 2 x 2 x 2 x 2) Start at 75% and get AHAP. Lift on a 2 minute clock. WOD: 6 RFT (18 Minute Clock)6 Front Squats (135/95)(95/65)12 Strict Push Ups18 Ab Mat Sit Ups24 Double Unders Stimulus/Focus: Fun with all the things! Try to […]
15 November 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3 ) Lift on 3-minute clock. Use 85% for all sets. WOD: 15 Minute AMRAP5 Deadlifts (185/135)(135/95)7 Pull Ups10 Kettlebell Swings (1.5/1)(1/25#) Stimulus/Focus: This WOD will be extremely taxing on the grip. Try to do all work unbroken. Aim for 7-8 rounds. Cool Down: Tabata Bar Hangs
13 November 2021
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!
12 November 2021
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 5 x 5 x 5 x 5 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 4 RFT (20 Minute Cap)25 Floor Press (115/75)(75/55)400 Meter Run Stimulus/Focus: Moderately heavy. Try to do your work in 2-3 sets each time. Run quickly! Cool Down: […]
11 November 2021
Warm-up: Coach’s Choice Strength/Skill: Get Ready to WOD! WOD: Cameron For time:50 Walking lunge steps25 Chest to bar pull-ups50 Box jumps, 24”25 Triple-unders50 Back extensions25 Ring dips50 Knees to elbows25 Wallball “2-fer-1s”, 20#50 Sit-ups5 Rope Climbs, 15′ In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February […]