WOD / Blog
17 August 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (Work to WOD Weight) WOD: For Time (No Cap)500-1000-2000Meter Run30-20-10Floor Press (Bodyweight) *RX can come from a rack. Scaled must come from the floor. Stimulus/Focus: This should be heavy for most people. If scaling, choose a relatively heavy weight. Cool Down: ROMWOD
16 August 2022
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (5 x 4 x 3 x 2 x 1) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: For Time (10 Minute Cap)10-1 Split Jerk (95/65)(65/45)1-10 Toes to Rings RX+: (135/95)(95/65) and Strict Toes to Ring Stimulus/Focus: This should be a quick moving workout. Aim to […]
15 August 2022
Warm-up: Coach’s Choice Strength/Skill: Clean (Work to WOD Weight) This should be a heavy weight for you. Aim for something around 80%-90% of your 1 RM. WOD: For Time (25 Minute Cap)800 Meter Run10 Rounds4 Burpees over the Bar2 Cleans (175/125)(125/85)Then, 800 Meter Run Stimulus/Focus: This should be a grind of a workout. The run […]
13 August 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!
12 August 2022
Warm-up: Coach’s Choice Strength/Skill: Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 20 Minute EMOTMEven: 1 Snatch @ 75%Odd: Max Effort Burpees Stimulus/Focus: This workout has a two-part score. The first will be the weight of […]
11 August 2022
Today’s WOD is in SUPPORT of Courtney Potter. Court loves a good, long partner WOD and these movements are just a few of her favorite. If you would like to support Courtney and her family in a tangible way during this difficult time, please feel free to bring in a gift card to any restaurant. […]