WOD / Blog
30 November 2024
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!
29 November 2023
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
28 November 2024
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!
27 November 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute EMOM for Max Reps Min 1: Kettlebell Swings Min 2: Kettlebell Goblet Step Ups *20 inch box for everyone. Min 3: Kettlebell Goblet Alternating […]
26 November 2024
Warm up: Coach’s Choice Strength/Skill: Front Squat 5 x 5 x 5 x 5 x5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 25-20-15-10-5 (20 Minute Cap) Front Squats (95/65)(65/45) Box Jumps (24/20) *Masters may step up. Everyone must step down. Handstand Push Ups *Masters Seated Dumbbell Presses (20/15) Stimulus/Focus: […]