WOD / Blog
20 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Clean 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Nicole 20-Minute AMRAP of: 400m Run Max Rep Pull-ups *Score is number of total pull-ups completed. Stimulus/Focus: Complete the run and then an unbroken set of pull ups- […]
18 October 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!
17 October 2025
Warm-Up: Coach’s Choice Strength/Skill: 3-Position Power Snatch 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP on the 3-position complex-high hang power snatch, hang power snatch, power snatch. 3-Position Power Snatch: 10 x 1 Stimulus/Focus: Use 80% of your heaviest from today. Complete one complex each minute. WOD: 16 Minute EMOM Minute 1: Max Effort […]
16 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 6 x 6 x 6 x 6 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock. WOD: 21-15-9 (15 Minute Time Cap) Back Squat (95/65)(65/45) Pull Ups Burpees RX+: (135/95)(95/65) and Chest to Bar Stimulus/Focus: This is a fun little triplet-a squat, a pull, and a […]
15 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Push Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (25 Minute Cap) 400 Meter Run 50 Box Step Ups (20″) Stimulus/Focus: Have some fun with a little leg burner to help you get ready […]
14 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Rope Climbs: Spend 10 minutes working the skill to find your progression. 10 Minute Team AMRAP: Complete as many rope climbs as possible as a team in 10 minutes. Only one person works at a time. Stimulus/Focus: You will be placed into groups depending on class size. One person will work […]