WOD / Blog
10 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!
09 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Push Press 5 x 5 Stimulus/Focus: Perform all lifts at 70% of 1 rep max. Lifts will be on a 2-minute clock. WOD: For Time (10 Minute Cap) 150 Kettlebell Swings (2/1.5)(1.5/1) Stimulus/Focus: Break the work as needed in order to avoid muscular failure. Think small sets and short breaks. Cool […]
08 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 1 x 1 x 1 x 1 x 1 x 1 x 1 Stimulus/Focus: First working rep should be in the 80% range. Try to increase weight each round. Lift on a 3-minute clock. WOD: For Time (12 Minute Cap) 1,000/900 meter row 50 deadlifts (135/95)(95/65) 30 handstand push-ups Stimulus/Focus: […]
07 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Skill Work: Review jump rope, GHD, and ring dips and find good progressions for the workout. WOD: Three 7-Minute Rounds 800-meter run 40 double-unders 20 GHD sit-ups 10 ring dips *Rest the remainder of the time. Stimulus/Focus: This will tax you cardiovascularly. Aim to have one minute of rest. Adjust your […]
06 May 2026
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 1 x 1 Stimulus/Focus: Spend 10 minutes to find a heavy single for the day. After the clock is up, complete the following drop set on a 2-minute clock. 1 @ 90% 2 @ 85% 3 @ 80% 4 @ 75% 5 @ 70% WOD: 5RFT (10 Minute Cap) […]
05 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Power Snatch 5 x 8 Stimulus/Focus: Focus on barbell cycling. The lighter weight should allow you to complete all reps unbroken and maintain good form and mid-line stability. Lift on a 2-minute clock. WOD: Power Amanda For Time (12 Minute Cap) 9-7-5 Ring Muscle-ups Power Snatches (135/95)(95/65) *Muscle Ups = 3 […]