WOD / Blog

10 February 2020

Warm-up: Coach’s Choice Strength/Skill: Front Squat (5 x 2)*Use 75% of your 1 RM for all sets. Lift on a 2-minute clock. WOD: T.U.P. (Time)15-12-9-6-3Power Cleans, 135#Pull-upsFront Squats, 135#Pull-ups In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013 *Female RX: 95 Stimulus/Focus: Hero WOD! Push hard. […]

07 February 2020

Warm-up: Coach’s Choice Strength/Skill: Power Clean (3 x 3 x 3 x 3 x 3) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 7 RFT (20 Minute Cap)7 Power Cleans (95/65)7 Thrusters (95/65)7 HRPUs RX+: 125/85; HSPUs Stimulus/Focus: Each set of movements should be unbroken. Take short breaks between each set. […]

06 February 2020

Warm-up: Coach’s Choice Strength/Skill: Deadlift (Refine Technique) WOD: 6 RFT (18 Minute Cap)10 Deadlifts (155/105)5 Ring Push Ups200 Meter Row Stimulus/Focus: This is a very manageable time domain for this WOD. It is to allow for time to transition from the rowers to the low rings and for time to wait on equipment if needed. […]

05 February 2020

Warm-up: Coach’s Choice Strength/Skill: Dynamic Overhead Squats*15 Minutes to Work the Skill WOD: 3RFT (25 Minute Cap)39 Overhead Squats (65/45)39 Toes to Bar39 Double Unders (2 Minute) Stimulus/Focus: This WOD will be taxing on the shoulders. Find a rep scheme you can manage and aim to stay with that. Keep breaks short. Compare to Date: […]

04 February 2020

Warm-up: Coach’s Choice Strength/Skill: Max Height Box Jump WOD: Boulder Complete 5 RFT in 12 minutes or be crushed by the boulder! 5 Burpees10 Box Jumps (24/20)15 Kettlebell Swings (1.5/1)20 Ab Mat Sit Ups *If you don’t meet the time cap, perform 30 wall balls (20/14) at the 12 minute mark. *Score is your time; […]

03 February 2020

Happy 43rd Birthday Coach Lisa! Warm-up: Coach’s Choice Strength/Skill: Review the movement standards and get ready to work! WOD: Lisa’s Birthday WOD: “Fabulous 43” 43 Minute Partner AMRAP With only one partner working at a time, complete as many rounds as possible in 43 minutes-first movement listed is RX, second movement is RX+. 43 HRPUs/HSPUs43 […]