WOD / Blog
21 April 2026
Warm-up: Coach’s Choice Strength/Skill: Rope Climb Skill Work: Find a progression. WOD: For Time (30 Minute Time Cap) 500-400-300-200-100 Meter Run 50-40-30-20-10 Kettlebell Swings (1.5/1)(1/25#) 5-4-3-2-1 Rope Climbs Stimulus/Focus: Push hard on the run, complete the KB swings in 2-3 sets each time, and focus on efficiency on the rope climbs. Cool Down: 400 Meter […]
20 April 2026
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (12 Minute Time Cap) 21-18-15-12-9-6-3 Overhead Squats (95/65)(65/45) 3-6-9-12-15-18-21 Ab Mat Sit Ups Stimulus/Focus: Try to complete the overhead squats in no more than 2 […]
18 April 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!
17 April 2026
Warm-up: Coach’s Choice Strength/Skill: Power Snatch 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Five 4-Minute Rounds 200 Meter Row 10 Power Snatch (95/65)(65/45) 20 Double Unders Stimulus/Focus: Complete each round as quickly as possible to give yourself as much time […]
16 May 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!
16 April 2026
Warm-up: Coach’s Choice Strength/Skill: Paused Front Squat 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Pause for 2-seconds in the bottom of each squat. Lift on a 3-minute clock. WOD: For Time (8 Minute Cap) 21-15-9 Front Squat (95/65)(65/45) Handstand Push Ups RX+: (135/95)(95/65) and Strict HSPUs Stimulus/Focus: This is a sprint. Try […]