WOD / Blog

19 May 2021

Warm-up: Coach’s Choice Strength/Skill: Front Squat (4 x 2 ) Use 90% for all lifts. Lift on a 2-minute clock. WOD: 8 Minute AMRAP4 Front Squats (95/65)4 Burpees over the Bar Teen/Masters RX: 65/45 Stimulus/Focus: This should be light and fast. Do all work unbroken and strive for short rests between rounds. Aim for 10-12 […]

18 May 2021

Warm-up: Coach’s Choice Strength/Skill: Split Jerk (5 x 4 x 3 x 2 x 1) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: For Time (20 Minute Cap)27-21-15-9Split Jerk (95/65)Ring Dips Teen/Masters RX: 65/45 Stimulus/Focus: This is a push and push workout. The rep scheme is not short. Try to do […]

17 May 2021

Warm-up: Coach’s Choice Strength/Skill: Review Movements WOD: Chipper For Time (45 Minute Cap)100 Air Squats90 Ab Mat Sit Ups80 Alternating Step Lunges70 Strict Push Ups60 Slam Balls (30/20)50 Box Jumps (24/20)40 Kettlebell Swings (1.5/1)30 Handstand Push Ups20 Toes to Bar10 Kettlebell Overhead Squats (1.5/1) *Teen/Masters RX: Slam Ball (20/15); KB (1pood/25#) Stimulus/Focus: Have fun with […]

14 May 2021

Warm-up: Coach’s Choice Strength: Thruster (5 x 5 x 5 x 5 x 5 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 3 RFT (20 Minute Cap)200 Meter Run20 Knees to Elbow200 Meter Run20 DB Thrusters (50/35) Teen/Masters RX: 35/20 Stimulus/Focus: This WOD is challenging in movement and weight. The […]

13 May 2021

Warm-up: Coach’s Choice Strength/Skill: Max Height Box Jump WOD: 6 Rounds for Time (30 Minute Cap)*You must get a total of 50 reps in each round. Once you break on the given movement, you must finish the remaining reps to equal 50 with box jumps. Round 1: Max Effort Unbroken Wall Balls (20/14)Round 2: Max […]

12 May 2021

Warm-up: Coach’s Choice Strength: Power Clean (2 x 2 x 2 x 2 x 2 ) Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 12 Minute AMRAP4 Power Cleans (125/85)8 Burpees over the Bar Stimulus/Focus:  Moderate weight, but low reps. Try to hold onto the bar for power cleans and cycle […]