WOD / Blog

24 June 2022

Warm-up: Coach’s Choice Strength/Skill: Snatch (5 x 5 ) Use 60% for all sets and work barbell cycling. Lift on a 2-minute clock. WOD: For Time (No Cap)100 Double Unders25 Snatch (60%)100 Double Unders25 Snatch (60%)100 Double Unders Stimulus/Focus: This WOD will be cardiovascularly taxing. Try to do small sets of work and take quick […]

23 June 2022

Warm-up: Coach’s Choice Strength/Skill: Handstand Walk WOD: 30 Minute AMRAP10 Burpees20 Ab Mat Sit Ups10 Handstand Push Ups Stimulus/Focus: This workout will be taxing on the shoulders and lungs. The long time domain will be challenging. Find a steady pace and just keep moving. Aim for 10 rounds. Cool Down: Tabata Side Plank Holds

22 June 2022

Warm-up: Coach’s Choice WOD: Four Couplets*Five minute cap on each. No time to rest in between. 21-15-9Floor Press (95/65)(65/45)Kettlebell Swing (1.5/1)(1/25) 21-15-9Floor Press (95/65)(65/45)Kettlebell Clean (1.5/1)(1/25) 21-15-9Floor Press (95/65)(65/45)Goblet Squat (1.5/1)(1/25) 21-15-9Floor Press (95/65)(65/45)Kettlebell Snatch (1.5/1)(1/25) Cool Down: ROMWOD

21 June 2022

Warm-up: Coach’s Choice Strength/Skill: Deadlift (4 x 8) Use 80% for all sets. Lift on a 3-minute clock. WOD: 20 Minute AMRAP25 Deadlifts (135/95)(95/65)15 Wall Balls (20/14)(14/10) Stimulus/Focus: Leg crusher! Aim to take only one break on deadlifts and go unbroken on wall balls. Cool Down: Tabata Ab Mat Wall Ball Sit Ups

20 June 2022

Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 4 x 3 x 2 x 1) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (20 Minute Cap)1-2-3-4-5-6-7-8-9-10Box Jumps (24/20)10-9-8-7-6-5-4-3-2-1Push Press (95/65)(65/45) RX+: (30/24)(135/95)Masters RX+: (30/24)(95/65) Stimulus/Focus: A total body workout! This should be done unbroken. Take short rests in between […]

18 June 2022

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!