WOD / Blog
5 April 2022
Warm-up: Coach’s Choice Strength/Skill: Review Movements WOD: Time Priority Fran60 Seconds of Thrusters (95/65)(65/45)60 Seconds of Pull Ups45 Seconds of Thrusters (95/65)(65/45)45 Seconds of Pull Ups30 Seconds of Thrusters (95/65)(65/45)30 Seconds of Pull Ups Stimulus/Focus: A chance to take Fran on in a different format. This is 4.5 minutes. How many reps can you get […]
4 April 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (6 x 6 x 6 x 6 x 6 x6) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)3-6-9-12-15-18-21Floor Press (95/65)(65/45)Step LungeBar Hops Stimulus/Focus: A fun little triplet. Try to do the first half unbroken and the second half in no […]
02 April 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!
1 April 2022
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (3 x 3 x 3 x 3 x 3 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 20 Minute GAFAP5 Power Snatch (115/75)(75/55)100 Meter Run10 Power Snatch/200 Meter Run*Power Snatches go up by 5 each time.*Run goes up by 100 meters each time.*Finish the […]
31 March 2022
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 3) Use 80% for all sets. Lift on a 3-minute clock. WOD: Karen – For Time: 150 Wall-Ball Shots, 20# / 14# Stimulus/Focus: Benchmark time! Masters/Teens use 14/10. Have fun! Cool Down: 400 Meter Run
30 March 2022
Warm-up: Coach’s Choice Strength/Skill: Review Movements WOD: For Time (30 Minute Cap)60 Ab Mat Sit Ups50 Toes to Bar40 GHD Sit Ups30 Pull Ups20 Chest to Bar10 Bar Muscle Ups Stimulus/Focus: This workout is taxing on the midline and shoulders–and grip/hands. If scaling, find three gymnastics movements on the rig that challenge you for the […]