WOD / Blog
04 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 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 (12 Minute Time Cap) 25-20-15-10-5 Back Squats (135/95)(95/65) 5-4-3-2-1 Wall Walks Stimulus/Focus: The barbell should be heavy. Try to complete each round in no more […]
03 August 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: Today’s WOD consists of three separate AMRAPs. You will have three separate scores. The only reps that count are the max effort reps in the remaining time […]
01 August 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!
31 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Handstand Skill Practice WOD: 30 Minute Partner You Go I Go Workout 5 Ring Rows 10 Alternating Lunges 15 Ab Mat Sit Ups 1 Handstand Walk (25″) Stimulus/Focus: One partner goes through the entire round, while one partner rests. Mark the board after each person completes the work. Handstand walk must […]
30 July 2026
Warm-Up: Coach’s Choice WOD: 18 Minute Time Cap 9-15-21 Pull Ups Thrusters (95/65)(65/45) *Use any remaining time for strength. Stimulus/Focus: The increasing rep scheme will challenge you mentally. Complete the 9 unbroken. Split the 15 in 2 sets and the 21 in 3. Take short breaks. Rest if possible before going into strength. Strength/Skill: Thruster […]
29 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Three Rounds (5 Minutes Work/3 Minutes Rest) 10 Floor Press 5 Strict Push Ups *Round 1: (95/65)(65/45) *Round 2: (115/75)(75/55) *Round 3: (135/95)(95/65) Stimulus/Focus: Each 5 minute […]