WOD / Blog
19 February 2025
Warm up: Coach’s Choice Strength/Skill: Split Jerk 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: Four 4-Minute Rounds 40 Double Unders 20 Alternating Lunges 10 Handstand Push Ups *Masters RX: Seated Dumbbell Presses (20/15) Stimulus/Focus: Complete the work as quickly as […]
18 February 2025
Warm up: Coach’s Choice Strength/Skill: Back Squat 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: 4 RFT (10 Minute Time Cap) 10 Dumbbell Box Step Overs (20″)(50/35)(35/20) 20 Alternating Dumbbell Snatches (50/35)(35/20) *One dumbbell for both movements. *Dumbbell can be held […]
17 February 2025
Warm up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 25 Minute AMRAP 250m Row/225m Row 10 Hand-Release Push-Ups 200m Run 20 Ab Mat Sit Ups Stimulus/Focus: Find a steady pace in this workout with a […]
15 February 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!
14 February 2024
Warm-up: Coach’s Choice Strength/Skill: Partner Deadlift 1 x 1 Stimulus/Focus: You have 20 minutes to get AHAP with a partner on the partner deadlift. WOD: 14 Minute Partner Valentine’s Day AMRAP *One partner works, one partner holds the plank. 14 Deadlifts 14 Strict Push Ups 14 Hang Power Cleans 14 Step Lunges 14 Power Snatch […]
13 February 2025
Warm up: Coach’s Choice Strength/Skill: Front Squat 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 Rounds *Each round for time. 25 Wall Balls (20/14)(14/10) 50 Double Unders 25 Box Jump (24/20) *Masters may step up. Everyone must step down. […]