WOD / Blog

5 August 2019

Warm-up: Coach’s Choice Strength/Skill: Deadlift (4 x 4 x 4 x 4)Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: For Time10-1 Deadlifts (275/185)1-10 Burpees Stimulus/Focus: This is a heavy load. You may want to focus on singles the entrie time. Find a steady pace on the burpees. Aim for less than […]

2 August 2019

Warm-up: Coach’s Choice Strength/Skill: Push Jerk (4 x 4 x 4 x 4 x 4 x 4)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 100 Push Jerks for Time (95/65)*10 Wall Balls (20/14) with each break Stimulus/Focus: Strategize well! Don’t work to failure. Cool Down: Gymnastics Reps

1 August 2019

Warm-up: Coach’s Choice Strength/Skill: Overhead Weighted Walking Lunge (20 Minutes to Find Max Load Overhead for 25 Feet) WOD: 8 Minute Partner AMLAP-as many lengths as possible 🙂*Single Arm Kettlebell Overhead Walking Lunge (25 feet = 1 length)(1.5/1) Stimulus/Focus: Keep your midline tight and shoulder stable. One partner lunges, the other rests. Can only switch at […]

31 July 2019

Warm-up: Coach’s Choice Strength/Skill: Goat Work WOD: For Reps2 Minutes ME Burpees2 Minutes ME Reverse Burpees2 Minutes ME Double Unders2 Minutes ME Row Calories2 Minutes ME Air Squat2 Minutes ME Box Jumps (30/24)Stimulus/Focus: It is just 12 minutes . . . said no one! Work as hard as you can at each movement. Cool Down: […]

30 July 2019

Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 2 )Use 75% for all sets. Lift on a 2-minute clock. WOD: Daniel (Time)For Time:50 Pull-ups400 meter run21 Thruster, 95#800 meter run21 Thruster, 95#400 meter run50 Pull-ups In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006. Female RX: […]

29 July 2019

Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 7 Minute AMRAP7 SDLHP (75/55)7 HRPUs Stimulus/Focus: Just go! Motor through these 7 minutes. Cool Down: Gymnastics Reps