WOD / Blog
26 July 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!
25 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Rig Skill Work: Work strict and kipping movements. Practice pull ups, toes to bar, and bar muscle ups. WOD: 20 Minute AMRAP 250 Meter Row 10 American Kettlebell Swings (1.5/1)(1/25#) 1 Bar Muscle Up Stimulus/Focus: This should be a quick moving workout. Aim for 8-10 rounds. Choose a gymnastics scale that […]
24 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Back Rack Lunge 1 x 2 Stimulus/Focus: Spend 15 minutes getting as heavy as possible for 2 back rack lunges (1 per side). Back Rack Lunge: 10 x 2 Stimulus/Focus: Use 80% of your heaviest from today. Complete 1 rep per side EMOM. WOD: 5 RFT (15 Minute Cap) 10 Back […]
23 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 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: Three 5-Minute AMRAPs (2 Minutes Rest Between) 5 Minute AMRAP 3 Wall Walks 10 Ab Mat Sit Ups 5 Minute AMRAP 5 Handstand Push Up […]
21 June 2025
No Open Gym today. Today we’re doing “Murph” to memorialize the tragedy that took place 28 June 2005. All participating athletes will register on “The Murph Challenge” site to reserve their spot, and make a donation to the Murph Foundation.
20 June 2025
Warm-Up: Coach’s Choice Strength/Skill: 3-Position Snatch 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP for one complex: high hang snatch, hang snatch, snatch. 3-Position Snatch: 15 x 1 Stimulus/Focus: Use 70% for all lifts. Complete one complex EMOM for 15 minutes. WOD: CrossFit Games Open 12.1 7-Minute AMRAP of: Burpees to a 6″ target […]