WOD / Blog
14 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 1 x 1 Stimulus/Focus: Spend 15 minutes finding a heavy single. WOD: For Time (30 Minute Time Cap) 1000 Meter Run 200 Meter Row 800 Meter Run 400 Meter Row 600 Meter Run 600 Meter Row 400 Meter Run 800 Meter Row 200 Meter Run 1000 Meter Row Stimulus/Focus: Just […]
13 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP for a single. Strength Metcon: Five 2-MInute Rounds 1 Rep @ 90% 2 Reps @ 85% 3 Reps @ 80% 4 Reps @ 75% 5 Reps @ 70% Note: Use your true percentages based on your heaviest single of the […]
11 July 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!
10 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Clean 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 4 Rounds (3 Minutes Work/3 Minutes Rest) 21 Ab Mat Sit Ups 15 Box Jump Overs (24/20)*Masters may step up. Everyone must step down. 9 Cleans (135/95)(95/65) *Max […]
09 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Handstand Work: 10 minutes to get upside down. Work kicking up onto the wall, holds, one-handed holds, freestanding holds, walks, etc. WOD: 30 Minute Alternating EMOM Minute 1: Max Effort Burpees Minute 2: Max Effort Slam Balls (30/20)(20/15) Repeat for 15 rounds. Score is your total rep count. Stimulus/Focus: This will […]
08 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 8 x 8 x 8 x 8 x 8 x 8 Stimulus/Focus: Start at 50% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (10 Minute Time Cap) 30 Double Unders 15 Kettlebell Swings (1.5/1)(1/25#) Stimulus/Focus: Try to complete all work unbroken. Rest as needed to be ready […]