WOD / Blog
13 September 2022
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: For Time (30 Minute Cap)100-200-300-400-500Meter Run10-20-30-40-50Double Unders5-10-15-20-25Burpees1-2-3-4-5Rope Climbs Stimulus/Focus: This is a grind. The increasing rep scheme will be very challenging. Find a pace and settle into work. Cool Down: 3 Rounds10 Candlestick Raises5 Ring Dips
12 September 2022
Warm-up: Coach’s Choice Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute AMRAP20 Ab Mat Sit Ups10 Dumbbell Power Snatch (Left)(50/35)(35/20)10 Dumbbell Power Snatch (Right)(50/35)(35/20) Stimulus/Focus: Strive to do all work unbroken. Take short breaks between movements. Keep moving. […]
10 September 2022
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!
09 September 2021
Warm-up: Coach’s Choice Strength/Skill: Review the WOD movements and get ready to work! WOD: “343” 9/11 Memorial WOD (Time) “343”50 Pull Ups50 Air Squats50 HRPUs50 Ab Mat Sit Ups50 Box Jumps (24/20)50 Wall Balls (20/14)43 Burpees *RX+: 60 of each and 55 Burpees Stimulus/Focus: This WOD was created to honor the 343 firefighters (RX) and […]
08 September 2022
Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 3) Use 80% for all sets. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)10 Push Press (95/65)(65/45)50 Double Unders RX+: (135/95)(95/65) and triple unders Stimulus/Focus: This should be a fast workout. Strive to go unbroken on each round if possible. Cool Down: 3 Rounds5 […]
07 September 2022
Warm-up: Coach’s Choice Strength/Skill: Power Clean (5 x 4 x 3 x 2 x 1 ) Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 8 Minute AMRAP8 Power Cleans (95/65)(65/45)8 Kettlebell Swings (1.5/1)(1/25#) Stimulus/Focus: This will be a fast moving WOD. Try to go unbroken on both movements for all rounds. […]