WOD / Blog
16 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Movement prep and setting up for the wod. WOD: 3/4 Murph 1200 Meter Run 75 Pull-Ups 150 Push-Ups 225 Squats 1200 Meter Run *Start and end with the run, but partition the movements any way you please *RX+ Option: Weighted Vest (20/14)(14/10) Stimulus/Focus: Focus on quality of movement, not just moving […]
15 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Power Snatch 5 x 5 Stimulus/Focus: This should be a moderate weight (approximately 60%), with the focus on barbell cycling. If you can’t keep the bar moving, reduce weight! Lifts will be on a 2-minute clock. WOD: 15 Minute AMRAP 100 Meter Single Dumbbell Suitcase Carry (50/35)(35/20) 10 Shuttle Runs (25′ […]
13 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!
12 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute Partner WOD 10 Alternating Snatches (50/35)(35/20) 5 Box Steps Ups (50/35)(35/20)*One DB held anyway you would like. 5 Synchro Burpees Stimulus/Focus: One partner completes the […]
11 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 3 x 3 x 3 Stimuls/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (15 Minute Time Cap) 15 Box Jumps (24/20)*Masters may step up. Everyone must step down. 15 Floor Press (135/95)(95/65) Stimulus/Focus: Find a steady pace on […]
10 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: 30 Minute AMRAP 30 Reverse Lunges 30 Ab Mat Sit Ups 30′ Handstand Walk Stimulus/Focus: Complete lunges and ab mat sit ups unbroken. Spend time practicing handstand walking. Aim for 10 rounds if you are proficient on your hands. The 30′ will count as one rep in […]