WOD / Blog
31 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (18 Minute Time Cap) Complete one max set of unbroken strict pull ups Then, Three Rounds: 500/400 Meter Row 40 Ab Mat Sit Ups 30 […]
30 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Snatch 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. These are not touch and go reps. They are a series of quick singles. Lift on a 2-minute clock. WOD: For Time (20 Minute Time Cap) 10 Wall Balls 10 Snatches 20 Wall Balls […]
30 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Snatch 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. These are not touch and go reps. They are a series of quick singles. Lift on a 2-minute clock. WOD: For Time (20 Minute Time Cap) 10 Wall Balls 10 Snatches 20 Wall Balls […]
28 March 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!
27 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 1 x 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 2 RFT (24 Minute Time Cap) 25/20 Calorie Row 30 Alternating Pistols 20/25 Calorie Row 90 Box Step Ups (24/20) Stimulus/Focus: This will be extremely […]
26 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Turkish Get Up 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP with a kettlebell for a Turkish Get Up (1 rep on each side). WOD: For Time (20 Minute Time Cap) 30 Russian Kettlebell Swings 30 Goblet Squats 5 Turkish Get Ups (Left) 5 Turkish Get Ups (Right) 20 Russian […]