WOD / Blog

Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 )Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 30-20-10Deadlift (135/95)Double UndersBurpees Stimulus/Focus: This WOD is meant to be light and fast. It wll tax you cardiovascularly. Aim for less than 12 minutes. Cool Down: Gymnastics Reps

Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 5 x 5 x 5 x 5 )Start at 70% and get AHAP! Lift on a 3-minute clock. WOD: 12 Minute AMRAP4 DB Floor Press (50/35)8 DB Step Lunge (50/35)*DBs must touch shoulders* Stimulus/Focus: This WOD will challenge your core stability. You will not be able to […]

Warm-up: Coach’s Choice Strength/Skill: Push Press (4 x 4)Use 80% of your 1 RM for all sets. Lift on a 2-minute clock. WOD: 5 RFT50 Double Unders15 Push Press (75/55)10 Toes to Bar Stimulus/Focus: This WOD will be taxing on your shoulders and breathing. Find a place to rest both. Try to be consistent. Aim […]

Warm-up: Coach’s Choice Strength/Skill: Deadlift (4 x 4 x 4 x 4 )Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute AMRAP4 Deadlifts (275/185)8 Wall Balls (20/14)(12/10) Stimulus/Focus: This WOD is meant to be heavy and hard. It will challenge you muscularly and cardiovascularly. Aim for 6-8 rounds. Cool Down: […]

Warm-up: Coach’s Choice Strength/Skill: Rope Work WOD: 5-Person Team WOD*Complete 75 Rope Climbs for Time*Accumulate AMRAP of:-GHD Sit Ups-Ring Dips-Bike Cals Each team will have one rope, one bike, one GHD and one set of rings. Strategize however you would like. There are two separate scores-time and reps. Stimulus/Focus: Have fun working skills we don’t […]

Warm-up: Coach’s Choice Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 10 RFT3 Push Jerk (115/75)6 Pull Ups9 Air Squats RX+: 135/95; Chest to Bar Stimulus/Focus: Push, pull, Squat . . . all the the things. Aim for unbroken work […]