WOD / Blog

10 September 2021

Warm-up: Coach’s Choice Strength/Skill: Review the WOD movements and get ready to work! WOD: “343” 9/11 Memorial WOD “343”50 Pull Ups50 Air Squats50 HRPUs50 Ab Mat Sit Ups50 Box Jumps (24/20)50 Wall Balls (20/14)43 Burpees *RX+: 60 of each and 55 Burpees Stimulus/Focus: This WOD was created to honor the 343 firefighters (RX) and 72 […]

09 September 2021

Warm-up: Coach’s Choice Strength/Skill: Clean (2 x 2 x 2 x 2 x 2 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 5 Minute AMRAP5 Cleans (95/65)(65/45)25 Single Unders Rest 1 Minute Before the Next AMRAP Stimulus/Focus: This should be light and fast. Aim to go unbroken on all work. […]

08 September 2021

Warm-up: Coach’s Choice Strength/Skill: Push Jerk (5 x 4 x 3 x 2 x 1) Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 21-15-9 (10 Minute Cap)Push Jerk (135/95)Toes to Bar Teen/Masters RX: 95/65 Stimulus/Focus: This is an aggressive weight and tough rep scheme. Aim to do your barbell work in […]

07 September 2021

Warm-up: Coach’s Choice Strength/Skill: Deadlift (20 Minutes to Find 1 RM) WOD: 10 90-Second Rounds3 Deadlifts (@ 70% of Today’s Strength)ME Box Jump Overs with Remaining Time (24/20)*RX+: 80% and 30/24 Stimulus Focus: This workout will crush your legs. The 90-second time domain will give you time to pull three heavy lifts, get in a […]

06 September 2021

Warm-up: Coach’s Choice Strength/Skill: Review Movement Standards WOD: Coffey:Run 800 meters50 Back Squats, 135#50 Bench press, 135#Run 800 meters35 Back Squats, 135#35 Bench press, 135#Run 800 meters20 Back Squats, 135#20 Bench press, 135#Run 800 meters1 Muscle-up In honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, was killed on May 24, 2012To […]

03 September 2021

Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 5 ) Use 75% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)5 Chest to Bar10 Push Press (95/65)5 Toes to Bar10 Burpees Teen/Masters RX: 65/45 Stimulus/Focus: This will be taxing on the lungs and shoulders. Aim to […]