WOD / Blog
21 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!
20 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep. 10 Minute EMOM: Complete 3 Reps EMOM (@70% from today) Stimulus/Focus: Get the reps done as well and as quickly as possible to give yourself as much time to rest as you can before starting the next […]
19 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 4 x 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (22 Minute Time Cap) 400 Meter Run 50 Dumbbell Floor Press (50/35)(35/20) 400 Meter Run 50 Ring Push Ups 400 Meter Run 50 […]
18 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Clean 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on 3-minute clock. 5 Rounds 1 Minute ME Cleans (50% of 1 RM from Today) 1 Minute Rest Stimulus/Focus: Try to keep moving the entire minute. You have 1:1 work rest ratio. Your […]
17 March 2026
Warm Up: Coach’s Choice Strength/Skill: Skill Work: Spend 15 minutes working odd objects-heavy D-balls, sandbags, water jugs, battle ropes, etc. WOD: Four Leaf Clover St. Patrick’s Day 17 Minute AMRAP 17 Burpees 17 Alternating Reverse Lunges 17 Pull Ups 17 Ab Mat Sit Ups Stimulus/Focus: This is a total body workout. Each movement should allow […]
16 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Power Snatch 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (15 Minute Time Cap) 30-24-18 Superman Holds (2-Second Holds) 30-24-18 Hollowrock Holds (2-Second Holds) 15-12-9 Power Snatch (95/65)(65/45) RX+: GHD Extensions and GHD Sit Ups;(155/105)(105/70) […]