WOD / Blog
09 December 2025
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. Lift on a 2-minute clock. WOD: For Time (22 Minute Time Cap) 21-18-15-12-9-6-3 Ring Dips *Complete 3 Snatches (135/95)(95/65) after each round of dips. Stimulus/Focus: This should be a challenging workout-both in weight and […]
08 December 2025
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (10 Minute Cap) 21-15-9 Floor Press (135/95)(95/65) Pull Up *RX+: (185/125)(125/85) and Chest to Bar Stimulus/Focus: A classic push-pull WOD using opposing muscles. […]
06 December 2025
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!
05 December 2025
Warm-Up: Coach’s Choice Strength/Skill: Paused Back Squat 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 50% of your 1 RM back squat. Hold a 2-second pause in the bottom of each rep. Lift on a 3-minute clock. WOD: 12 Minute GAFAP 5 Goblet Squats (1.5/1)(1/25#) 10 Double Unders *Add 5 Squats […]
04 December 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 Stimulus/Focus: Start wherever you would like. The bar must increase weight each round. The reps must be completed touch and go (unbroken). You may not reattempt a missed set. You will […]
03 December 2025
Warm-Up: Coach’s Choice Strength/Skill: Ring Muscle Up Skill Work WOD: 20 Minute AMRAP 20 Second Hold (Bottom of the Ring Dip) 20 Second Hold (Top of the Ring Dip) 20/15 Calories (Alternate Row and Bike) Stimulus/Focus: Accumulate 20 seconds in each position before moving onto the cardio piece. You will rotate what you do each […]