WOD / Blog
28 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Review the movements and build up to your weights. WOD: Bowen 3 rounds for time of: Run 800 meters 275-lb. deadlifts, 7 reps 10 burpee pull-ups 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm) 20 box jumps, 24-inch box In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, […]
27 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Power Clean 5 x 5 Stimulus/Focus: Use 60% for all sets. Work on barbell cycling. Lift on a 2-minute clock. WOD: For Time (12 Minute Time Cap) 18-15-12-15-18 Power Clean (95/65)(65/45) Handstand Push Ups *Masters: Seated Dumbbell Presses (20/15) *RX+: (135/95)(95/65) and Strict HSPUs (Masters: HSPUs) Stimulus/Focus: A pull and a […]
25 July 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!
24 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Rope Climbs: 10 Minute Skill Practice WOD: For Time (30 Minute Time Cap) 500-400-300-200-100 Meter Run 50-40-30-20-10 Ab Mat Sit Ups 5-4-3-2-1 Rope Climbs Stimulus/Focus: Find a steady pace and just keep moving! Cool Down: 3 Rounds 5 Push Ups 10 Air Squats
23 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 10 Deadlifts (135/95)(95/65) 10 Box Jumps (24/20) *Masters can step up. Everyone must step down. 10 Wall Balls (20/14)(14/10) Stimulus/Focus: Complete each movement unbroken. Aim […]
22 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: -21-15-9- (16 Minute Time Cap) Dumbbell Push Jerk (35/20)(20/15) Pull Ups *Run at each (-) for a total of 1600 meters. *RX+: (50/35)(35/20) and Chest to Bar […]