WOD / Blog
06 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Overhead Lunge 10 x 10 x 10 x 10 x 10 Stimulus/Focus: Start with the naked barbell and get AHAP. Lift on a 2-minute clock. WOD: 25 Minute AMRAP 100 Meter Run 10 Meters Walking Lunges Stimulus/Focus: Find a steady pace and keep moving. Aim for 12 rounds. If time is […]
04 October 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!
03 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Snatch 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 Snatch (75/55)(55/35) Wall Balls (20/14)(14/10) RX+: (115/75)(75/55) and (10’/12′ Wall Ball Target) Stimulus/Focus: This will be a challenging WOD on the legs […]
02 October 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: 20 Minute GAFAP 1 Weighted Box Step Up (24/20) 1 Strict Push Up *Add 1 rep to each movement each round. *(50/35)(35/20) (Two DB Held […]
01 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Turkish Get Up 1 x 1 Stimulus/Focus: Spend 15 minutes finding a your heaviest lift using a barbell. You must complete the rep on each side for it to count. WOD: 30 Minute EMOM Minute 1: 2 TGUs (1 Per Side) @ 80% of 1 RM from Today Minute 2: Max […]
30 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 10 x 8 x 6 x 4 x 2 Stimulus/Focus: Start at 50% and get AHAP. Lift on a 2-minute clock. WOD: 10 RFT (20 Minute Time Cap) 10 Deadlifts (135/95) 10 Handstand Push Ups *Masters RX: Seated DB Presses (20/15) Stimulus/Focus: Try to complete the deadlifts unbroken and the […]