WOD / Blog
23 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Ring Work: Ring Push Ups and Ring Pull Ups WOD: 30 Minute Partner AMRAP (You Go I Go) 5 Calorie Bike (Alternating Erg/Assault) 5 Ring Pull Ups 10 Double Unders 5 Ring Push Ups Stimulus/Focus: One partner works, while one partner rests. No tag required. Partner can start as soon as […]
22 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 1 x 1 Stimulus/Focus: Spend 20 minutes getting as heavy possible. WOD: 15 Minute AMRAP 250/200 Meter Row 5 Overhead Squats (95/65)(65/45) 10 Toes to Bar Stimulus/Focus: Push hard in each movement. Try to complete each set of work unbroken. Rest as needed between movements to allow this. Cool […]
21 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (25 Minute Time Cap) 5 Dumbbell Shoulder Press (Standing)(35/20)(20/15) 5 Devils Press (35/20)(20/15) 1 Super Suicide *Use two dumbbells in both movements. Stimulus/Focus: Complete the […]
19 July 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!
18 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Snatch 1 x 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 14 Minute EMOM Minute 1: Max Effort Snatch (70% of 1 RM from today) Minute 2: Max Effort Burpees over the Bar Stimulus/Focus: Accumulate as many […]
17 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (20 Minute Cap) 21-18-15-12-9-6-3 Dumbbell Push Jerk (35/20)(20/15) Pull Ups *RX+: (50/35)(35/20) and Chest to Bars Stimulus/Focus: Aim to complete each round of work in […]