WOD / Blog
15 May 2026
Warm-up: Coach’s Choice Strength/Skill: Deadlift 5 x 3 Stimulus/Focus: Complete all reps at 85%. Lift on a 2-minute clock. WOD: For Time (25 Minute Time Cap) 800 Meter Run 80 Pull Ups 80 Deadlifts (135/95)(95/65) 800 Meter Run *Start and end with the 800 meter runs. Partition the deadlifts and pull ups however you would […]
14 May 2026
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat 1 x 2 Stimulus/Focus: Spend 15 minutes to find a heavy single for the day. WOD: 5 RFT (25 Minute Time Cap) 75′ Front Rack Kettlebell Carry (1.5/1)(1/25#) 15 Box Jump Overs (24/20)*Masters may step up. Everyone must step down. 75′ Front Rack Kettlebell Carry (1.5/1)(1/25#) Stimulus/Focus: Move as […]
13 May 2026
Warm-up: Coach’s Choice Strength/Skill: Push Press 5 x 5 Stimulus/Focus: Use 75% for all sets. Lift on a 3-minute clock. WOD: 12 Minute AMRAP 10 Dumbbell Push Press (50/35)(35/20) 10 Burpees Over the Dumbbells Stimulus/Focus: The weight should be heavy. Aim to complete the push press unbroken or in two sets. Strive for 8 rounds. […]
12 May 2026
Warm-up: Coach’s Choice Strength/Skill: Rope Climb Skill Work WOD: 10 RFT (20 Minute Time Cap) 2 Rope Climbs 10 GHD Sit Ups 25 Double Unders Stimulus/Focus: Aim to complete each round in less than 2 minutes. If you are not comfortable with GHDs you can do 20 ab mat sit ups. You can only do […]
11 May 2026
Warm-up: Coach’s Choice Strength/Skill: Floor Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: For Time (10 Minute Time Cap) 21-15-9 Floor Press (115/75)(75/55) Pull Ups *RX+: (185/115)(135/75) Stimulus/Focus: This workout is a classic push/pull CF WOD. The weight is light […]