WOD / Blog
08 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Tempo Deadlifts 6 x 6 x 6 x 6 x 6 x 6 5 seconds up; 5 seconds down Stimulus/Focus: Start at 40% of your 1 RM deadlift. Get AHAP. Lift on a 3-minute clock. WOD: For Time (12 Minute Time Cap) 21-15-9 Deadlifts (185/135)(135/95) 42-30-18 Double Unders 21-15-9 Handstand Push […]
06 June 2026
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!
05 June 2026
Warm-up: Coach’s Choice Strength/Skill: Clean 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Opposing Ladder For Time (20 Minute Time Cap) 10-9-8-7-6-5-4-3-2-1 Clean (115/75)(75/55) 1-2-3-4-5-6-7-8-9-10 Buprees over the Bar Stimulus/Focus: This will be slow moving. Find a pace and just keep […]
04 June 2026
Warm-up: Coach’s Choice Strength/Skill: Ring Work: Spend 10 Minutes on Muscle Up Progressions WOD: 6 RFT (25 Minute Time Cap) 100 Meter Farmers Carry (50/35)(35/20)*2 DBs* 15 Wall Balls (20/14)(14/10) 2 Ring Muscle Ups Stimulus/Focus: Try to complete the farmers carry with one break. Completet the wall balls and muscle ups unbroken. Cool Down: 50 […]
03 June 2026
Warm-up: Coach’s Choice Strength/Skill: Deadlift 5 x 5 Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock. WOD: Griff For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed […]
02 June 2026
Warm-up: Coach’s Choice Strength/Skill: Split 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: 18 Minute AMRAP 15/12 Calorie Row 10 Alternating Kettlebell Hang Clean and Jerk (1.5/1)(1/25#) 20 Goblet Alternating Lunges (1.5/1)(1/25#) Stimulus/Focus: Attempt to do all the KB work […]