WOD / Blog
28 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start lifting at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time (12 Minute Time Cap) 21-15-9 Toes to Bar Burpee Box Jump Overs (24/20) *Masters may step up. Everyone must step down. Stimulus/Focus: Try to […]
27 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 6 x 6 x 6 x 6 x 6 x 6 Stimulus/Focus: Start lifting at 60% and get AHAP. Lift on a 2 minute clock. WOD: 3 RFT (20 Minute Cap) 30 Dumbbell Push-Ups (35/20)(20/15) 30 Dumbbell Box Step-Ups (35/20)(20/15)(24/20) Stimulus/Focus: This is a manageable weight. Focus on good […]
26 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Clean 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP for a single. WOD: Badger 3 rounds for time of: 30 squat cleans 30 pull-ups Run 800 meters 95lb/65lb In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. […]
24 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!
23 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Snatch 1 x 1 Stimulus/Focus: Spend 20 minutes to find a new 1 rep max! WOD: For Time (30 Minute Cap) 40 Pull-Ups 40 Burpees 20 Power Snatches Rest 3 Minutes 30 Pull-Ups 30 Burpees 15 Power Snatches Rest 2 Minutes 20 Pull-Ups 20 Burpees 10 Power Snatches RX: (115/75)(75/55) Stimulus/Focus: […]
22 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Death By Deadlifts Perform 1 deadlift the first minute, 2 deadlifts the second minute, etc. Continue until you can’t complete the required reps during the minute. RX: (95/65)(65/45) RX+: (185/135)(135/95) WOD: 10 Minute AMRAP 10 Sumo Deadlift High Pulls 10 Dumbbell Box Step Overs ♀ 65-lb barbell, 20-lb dumbbells, and a […]