WOD / Blog

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)Practice the flash at the bottom. Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 18 Minute AMRAP10 Deadlifts (225/155)10 KB Swings (1.5/1) Stimulus/Focus: This will be taxing on your grip. You may want to do deadlifts in singles […]

Warm-up: Coach’s Choice Strength/Skill: Ring Work WOD: For Time20 Ring Dips40 Double Unders20 Ring Pull Ups40 Double Unders20 Ring Push Ups40 Double Unders20 Toes to Rings40 Double Unders20 Ring Rows40 Double Unders Stimulus/Focus: Time to work skills! No cap, but aim for less than 15 minutes. Give one minute of effort on double unders. Cool […]

Warm-up: Coach’s Choice Strength/Skill: Deadlift (8 x 8 x 8 x 8)Start at 70’% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (12 Minute Cap)20 Wall Balls (20/14)10 Deadlifts (185/135) Stimulus/Focus: Leg crusher! Challenge yourself to go unbroken if possible! Cool Down: 3 Rounds5 Barbell Rollouts10 Ab Mat Wall Ball Sit Ups

Warm-up: Coach’s Choice Strength/Skill: Work to WOD Weight WOD: Ten 2-Minute Rounds1 Snatch (80%)100 Meter Sprint RX+: Hold a plank until the next round starts. Stimulus/Focus: This WOD is meant to be heavy, but fast. Be set on the bar at the top of each minute. Run as fast as possible. Push to get each […]

Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: 30 Minute EMOTMMinute 1: Max Effort Rope ClimbsMinute 2: ME Alternating KB Snatch (1.5/1)Minute 3: ME Box Jumps (24/20) Score: Total Reps Stimulus/Focus: This WOD will not be a fast metcon. Your arms will be tired from the snatch. Your legs will be tired from the box jumps. […]

Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3 x 3)Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 10 RFT (20 Minute Cap)3 Overhead Squats (135/95)5 Knees to Elbow7 Strict Push Ups Stimulus/Focus: This will be tough on the shoulders. The short rep scheme should […]