WOD / Blog
04 February 2026
Warm-up: Coach’s Choice Strength/Skill: Shoulder 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: Boulder Complete 5 rounds in 12 minutes or be crushed by the boulder! 5 Burpees 10 Box Jumps (24/20) 15 Kettlebell Swings (1.5/1) 20 Ab Mat Sit […]
03 February 2025
Warm-up: Coach’s Choice Strength/Skill: Review the movement standards and get ready to work! WOD: Lisa’s Birthday WOD: “Forever 40” *Because there is not enough class time to keep increasing the time domain! 40 Minute Partner AMRAP *With only one partner working at a time, complete as many rounds as possible in 40 minutes. 49 Strict […]
02 February 2026
Warm-up: Coach’s Choice Strength/Skill: Deadlift 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% of your 1 RM. Get AHAP. Lift on a 2-minute clock. WOD: 6 RFT (12 Minute Time Cap) 10 Deadlifts (155/105)(105/70) 5 Ring Dips 200/150 Meter Row Stimulus/Focus: Treat each round as a sprint. Rest as needed […]
31 January 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!
30 January 2026
Warm-up: Coach’s Choice Strength/Skill: Snatch 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start lifting at 70% and get AHAP. Lifts will be on a 2-minute clock. WOD: Five 3-Minute Rounds of 30 Double Unders 20 Hang Power Snatch (75/55)(55/35) 10 Toes to Bar Stimulus/Focus: Complete the work as quickly as possible, to […]
29 January 2026
Warm-up: Coach’s Choice Strength/Skill: Rope Climb Skill Work WOD: For Time (16 Minute Time Cap) 25 Burpees 20 Ab Mat Sit Ups 15 Ring Dips 10 Alternating Dumbbell Snatches (50/35)(35/20) 5 Rope Climbs 10 Alternating Dumbbell Snatches (50/35)(35/20) 15 Ring Dips 20 Ab Mat Sit ups 25 Burpees Stimulus/Focus: Work on rope climb efficiency while […]