WOD / Blog
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. […]
28 August 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!
27 August 2021
Warm-up: Coach’s Choice Strength/Skill: Paused Front Squat (5 x 5 x 5 x 5 x 5 x 5) Start at 50% and get AHAP. Hold 2-second pause in the bottom. Lift on a 3-minute clock. WOD: 3 RFT (9 Minute Cap)21 Kettlebell Swings (1.5/1)15 Goblet Squats (1.5/1)9 Knees to Elbow Teen/Masters RX: 1/25# Stimulus/Focus: This […]
26 August 2021
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (10 Minutes to Work the Skill) WOD: 30 Minute EMOTMMinute 1: 2 Turkish Get Ups (1 per side)(70%)Minute 2: ME GHD Sit UpsMinute 3: ME Bike Calories*10 Rounds for Reps Stimulus/Focus: Push yourself as hard as you can. The bike and GHDs will tax you when it comes […]