WOD / Blog
04 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Goat Work: Spend 15 minutes working on goats-double unders, rope climbs, pull ups, box jumps, mobility, etc. WOD: Partner 30 Minute AMRAP 100 Double Unders 90 Slam Balls (30/20)(20/15) 80 Alternating Lunges 70 Alternating Dumbbell Snatches (50/35)(35/20) 60 Ab Mat Sit Ups 50 Wall Balls (20/14)(14/10) 40 Strict Push Ups 30 […]
03 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Clean Grip Deadlift 5 x 5 Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock. WOD: For Time (16 Minute Cap) 15-12-9-6-3 Deadlifts (275/185)(185/135) Burpee Pull Ups (6″ Target) Stimulus/Focus: This weight should be heavy. You will likely complete the deadlift reps in singles. If you cannot do a […]
02 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 2 x 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT (18 Minute Cap) 7 Wall Walks 14 Front Squats (165/115)(115/75) 21 American Kettlebell Swings (2/1.5)(1.5/1) Stimulus/Focus: This workout should be heavy […]
31 May 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!
30 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Split Jerk 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start lifting at 70% and get AHAP. Lift on a 2-minute clock. WOD: Gwen Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use […]
29 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Double Under Practice: Spend 15 minutes working on double unders and skill/progressions WOD: 10 RFT (30 Minute Cap) 9 Thrusters (95/65)(65/45) 35 Double Unders Stimulus/Focus: This is a repeat open WOD. Try to do each set of thrusters unbroken. If not, take only one break. Give yourself time to struggle through […]