WOD / Blog
25 May 2026
Warm-up: Coach’s Choice Strength/Skill: Squat Clean 1 x 1 Stimulus/Focus: Build up to workout weight. WOD: Klepto 4 rounds for time of: 27 box jumps 20 burpees 11 squat cleans F: 20-inch box, 95-lb cleans M: 24-inch box, 145-lb cleans In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, […]
23 May 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!
22 May 2026
Warm-up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute GAFAP 1 Kettlebell Swing (1.5/1)(1/25#) 25′ Lunge 1 Burpee 25′ Lunge *Increase the KB and burpee by 1 each round. The lunge stays the same. Stimulus/Focus: […]
21 May 2026
Warm-up: Coach’s Choice Strength/Skill: Split Jerk 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: For Time (22 Minute Time Cap) 21-18-15-12-9-6-3 Row – Calories 21-18-15-12-9-6-3 Handstand Push Ups 42-36-30-24-18-12-6 Double Unders Stimulus/Focus: This is a gasser! Try to push hard on […]
20 May 2026
Warm-up: Coach’s Choice Strength/Skill: Front Squat 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2 minute clock. WOD: Kelly 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Stimulus/Focus: Benchmark time! Push hard on […]
19 May 2026
Warm-up: Coach’s Choice Strength/Skill: Ring Skill Work WOD: 5 Rounds for Reps (40 Seconds Work/20 Seconds Rest) Minute 1: Ring Dips Minute 2: Toes to Rings Minute 3: Ring Push Ups Minute 4: Ring Pull Ups Stimulus/Focus: Try to accumulate as many reps as possible in the 40 seconds. You’ll have 20 seconds to write […]