WOD / Blog
06 September 2022
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (4 x 4 x 4 x 4 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: For Time (10 Minute Cap)21-15-9Overhead Squat (95/65)(65/45)Toes to Bar Stimulus/Focus: Aim to go unbroken on your squats. Break as needed on the toes to bar, but try to do […]
05 September 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: Hidalgo (Time) For Time:Run 2 MilesRest 2-Minutes20 Squat Cleans, 135#20 Box Jumps, 24”20 Walking Lunge Steps, 45# Plate Overhead20 Box Jumps, 24″20 Squat Cleans, 135#Rest 2-MinutesRun 2 Miles If you’ve got a 20# vest or body armor, wear it. In honor of U.S. Army First Lieutenant Daren […]
03 September 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!
02 September 2022
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 3 RFT (15 Minute Cap)15 Calories12 Power Snatch (115/75)(75/55)9 Burpees Stimulus/Focus: This should be a sprint type workout. Pull hard on the rower and go fast on the […]
01 September 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: Partner Chipper (40 Minute Cap)100 Dumbbell Front Squats100 Meter Run90 Double Unders100 Meter Run80 Dumbbell Hang Cleans100 Meter Run70 Alternating Lunges100 Meter Run60 Dumbbell Power Snatch100 Meter Run50 Strict Push Ups100 Meter Run40 Dumbbell Push Jerks100 Meter Run30 Toes to Bar100 Meter Run20 Dumbbell Overhead Squats100 Meter […]
31 August 2022
Warm-up: Coach’s Choice Strength/Skill: Clean and Jerk Complex (1 x 1 ) DeadliftPower CleanClean (Squat)Jerk (Any style is acceptable) Find your heavy for the day. Ten minute clock. WOD: 5 RFT (5 Minute Cap)1 Complex (80%)5 Pull Ups Stimulus/Focus: Sprint! Move as quickly as you can. Cool Down: ROMWOD