WOD / Blog
14 May 2021
Warm-up: Coach’s Choice Strength: Thruster (5 x 5 x 5 x 5 x 5 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 3 RFT (20 Minute Cap)200 Meter Run20 Knees to Elbow200 Meter Run20 DB Thrusters (50/35) Teen/Masters RX: 35/20 Stimulus/Focus: This WOD is challenging in movement and weight. The […]
13 May 2021
Warm-up: Coach’s Choice Strength/Skill: Max Height Box Jump WOD: 6 Rounds for Time (30 Minute Cap)*You must get a total of 50 reps in each round. Once you break on the given movement, you must finish the remaining reps to equal 50 with box jumps. Round 1: Max Effort Unbroken Wall Balls (20/14)Round 2: Max […]
12 May 2021
Warm-up: Coach’s Choice Strength: Power Clean (2 x 2 x 2 x 2 x 2 ) Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 12 Minute AMRAP4 Power Cleans (125/85)8 Burpees over the Bar Stimulus/Focus: Moderate weight, but low reps. Try to hold onto the bar for power cleans and cycle […]
11 May 2021
Warm-up: Coach’s Choice Strength: Floor Press (3 x 3 x 3 x 3 x 3 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 100 Floor Press for Time (115/75) *Every minute on the minute, stop and do 5 air squats*20 Minute CapRX+: 155/105 Teen/Masters: 75/55 Teen/Masters RX+: 115/75 Stimulus/Focus: Muscular […]
10 May 2021
Warm-up: Coach’s Choice Strength: Back Squat (4 x 6) Use 80% for all sets. Lift on a 3-minute clock. WOD: 5 RFT (20 Minute Cap)5 Handstand Push Ups10 Back Squats (115/75)15 Pull Ups20 Double Unders RX+: Strict HSPUs; 155/105; C2BTeen/Master RX: 75/55Teen/Master RX+: Strict HSPUs; 115/75; C2B Stimulus/Focus: This workout has a little bit of […]
07 May 2021
Warm-up: Coach’s Choice Strength/Skill: Clean (4 x 3 Singles) Use 80% for all lifts. Drop each rep from the top. Work on the quick reset. Lift on a 2-minute clock. WOD: 15 Minute GAFAP1 Clean (80%)1 Wall Walk2/2, 3/3, etc. Stimulus/Focus: This WOD will be tough mentally. The barbell should be heavy. The wall walk […]