WOD / Blog
11 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Max Height Box Jump 15 Minutes to Find a Max Height Box Jump WOD: For Distance (Feet) 5 Rounds (3 Minutes Work/3 Minutes of Rest) 20/15 Calorie Row 15 Box Jumps (24/20) *Masters may step up. Everyone must step down. As many 25ft Farmers Carries (50/35)(35/20) as possible in Remaining Time […]
10 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start lifting at 80%. Get AHAP. Lift on a 2-minute clock. WOD: 4 RFT (30 Minute Time Cap) 400 Meter Run 15 Pull Ups 30 Strict Push Ups 45 Air Squats *RX+: Vested (20/14) Stimulus/Focus: This is Murph prep. […]
09 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Hang Power Snatch 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start lifting at 75% of 1 rep max snatch. Get AHAP. Lift on a 2-minute clock. WOD: For Time (18 Minute Time Cap) 21-18-15-12-9-6-3 Reps of Burpees Over the Dumbbell Alternating Dumbbell Hang Power Snatch (35/20)(20/15) […]
07 June 2025
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!
06 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Push Press 3 x 5 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: 5 Rounds (2 Minutes Work/2 Minutes Rest) 10/7 Calorie Row 5 Dumbbell Push Press (50/35)(35/20) Stimulus/Focus: This is a classic push pull workout. Push hard in your two minutes of work. You have equal […]
05 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Clean and Jerk 1 x 1 Stimulus/Focus: Spend 20 minutes finding your max clean and jerk (any style clean and any style jerk is acceptable), WOD: 20 Minute GAFAP 1 Pull Up 1 Strict Push Up 1 Air Squat 1 Shuttle Run (25′ Down and 25′ Back) *Add 1 rep to […]