WOD / Blog
06 September 2021
Warm-up: Coach’s Choice Strength/Skill: Review Movement Standards WOD: Coffey:Run 800 meters50 Back Squats, 135#50 Bench press, 135#Run 800 meters35 Back Squats, 135#35 Bench press, 135#Run 800 meters20 Back Squats, 135#20 Bench press, 135#Run 800 meters1 Muscle-up In honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, was killed on May 24, 2012To […]
03 September 2021
Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 5 ) Use 75% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)5 Chest to Bar10 Push Press (95/65)5 Toes to Bar10 Burpees Teen/Masters RX: 65/45 Stimulus/Focus: This will be taxing on the lungs and shoulders. Aim to […]
02 September 2021
Warm-up: Coach’s Choice Strength/Skill: Deficit Deadlift (20 Minutes to Work the Skill) WOD: For Time (12 Minute Cap)21-18-15-12-9-6-3Deadlifts (135/95)Box Jumps (24/20) RX+: 185/135; 30/24 Teen/Masters RX: 95/65Teen/Masters RX+: 135/95; 24/20 Stimulus/Focus: Leg crusher. Find a steady pace and keep moving. Cool Down: 3 Rounds5 Bike Cals5 Strict Pull Ups
01 September 2021
Warm-up: Coach’s Choice Strength/Skill: Ring Work WOD: 16 Minute ClockAlternating Tabata #1*Ring Dips*Ab Mat Sit UpsAlternating Tabata #2*Toes to Rings*Ab Mat Sit UpsAlternating Tabata #3*Ring Push Ups*Ab Mat Sit UpsAlternating Tabata #4*Ring Pull UPs*Ab Mat Sit UPs Stimulus/Focus: This is a WOD designed to give you time to work on skills we don’t incorporate often. […]
31 August 2021
Warm-up: Coach’s Choice Strength/Skill: Back Squat (20 Minutes to Find Your 1 RM) Focus on low bar back squat. See how heavy you can get in twenty minutes. WOD: 20 Minute AMRAP10 Med Ball Cleans (20/14)200 Meter Med Bal Carry (20/14) Teen/Masters RX: 14/10 Stimulus/Focus: Smoke the legs! You can count the full round if […]
30 August 2021
Warm-up: Coach’s Choice Strength/Skill: Floor Press (1 x 1 x 1 x 1 x 1 x 1 x 1) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 10 RFT (12 Minute Cap)10 Floor Press (95/65)10 Plank Knees to Elbow Teen/Masters RX: 65/45 Stimulus/Focus: This workout will tax your shoulders and chest. […]