WOD / Blog
26 November 2022
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!
25 November 2022
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
24 November 2022
Warm-up: Athlete’s Choice Strength/Skill: Get ready to run! WOD: 5k Run Max Effort 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!
23 November 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: Three 6-Minute Rounds Round 1: 6 Minute AMRAP 10 Floor Press (135/85)(85/55) 10 Front Rack Weighted Lunges (135/85)(85/55) *Rest 1 Minute Between AMRAPs* Round 2: 6 Minute AMRAP 10 Floor Press (135/85)(85/55) 10 Back Rack Weighted Lunges (135/85)(85/55) *Rest 1 Minute Between AMRAPs* Round 3: 6 Minute […]
22 November 2022
Warm-up: Coach’s Choice Strength/Skill: Clean – 3 x 3 x 3 Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute AMRAP 1 Squat Snatch (115/75)(75/55) 3 Clean and Jerks (115/75)(75/55)*Any style clean and jerk* 30 Double Unders Stimulus/Focus: This should be a heavy workout. The lifts will be challenging once […]
21 November 2022
Warm-up: Coach’s Choice Strength/Skill: Shoulder to Overhead Complex Push Press Push Jerk Split Jerk 12 Minutes to Find Your Heaviest Shoulder to Overhead Complex WOD: 5 RFT (18 Minute Cap) 24 Deadlifts (95/65)(65/45) 18 Hang Power Cleans (95/65)(65/45) 12 Push Jerks (95/65)(65/45) Stimulus/Focus: This is double rep DT with lighter weight. The goal is to […]