WOD / Blog

19 August 2021

Warm-up: Coach’s Choice Strength/Skill: Back Squat (2 x 2 x 2 x 2 x 2 x 2 ) Start at 75% and get AHAP. Lift on 3-minute clock. WOD: 21-15-9 (9 Minute Cap)Back Squats (135/95)Handstand Push Ups Teen RX: 95/65Masters RX: 95/65 and seated dumbbell press (25/15) Stimulus/Focus: Moderately challenging weight and gymnastics movement. Moderate […]

18 August 2021

Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: 4 Rounds for Reps1 Minute ME Up and Overs (100/75)1 Minute ME Kettlebell Overhead Squats (1.5/1)1 Minute ME GHD Sit Ups1 Minute ME Kettlebell Bottoms Up Carries (25′)(25#/15#)1 Minute ME Med Ball Cleans (20/14) Teen/Masters RX: 75/50; 1/25#; 25#/18#; 14/10 Stimulus/Focus: This workout is designed to get […]

16 August 2021

Warm-up: Coach’s Choice Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: Time)5 RFT (12 Minute Cap)10 Split Jerks (95/65)10 Pull Ups RX+: 135/95; C2BTeen/Masters RX: 65/45Teen/Masters RX+: 95/65; C2B Stimulus/Focus: This work will be taxing on your shoulders. […]

16 August 2021

Warm-up: Coach’s Choice Strength/Skill: Partner Deadlift (15 Minutes to Find Your 1 RM) WOD: For Time (25 Minute Cap)400 Meter Partner Run40 Partner Deadlifts (405/275)20 Synchro Bar Facing Burpees300 Meter Partner Run30 Partner Deadlifts (405/275)15 Synchro Bar Facing Burpees200 Meter Partner Run20 Partner Deadlifts (405/275)10 Synchro Bar Facing Burpees100 Meter Partner Run10 Partner Deadlifts (405/275)5 […]

14 August 2021

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! MobilitySore?  Fix that!

13 August 2021

Warm-up: Coach’s Choice Strength/Skill: Press Complex (1 x 1 x 1 x 1 x 1 x 1 x 1) 1 Shoulder Press, 2 Push Press, 3 Push Jerk WOD: 10 RFT (20 Minute Cap)10 Wall Balls (20/14)10 Burpees Teen/Masters RX: 14/10 Stimulus/Focus: This is a gasser. Aim to do all work unbroken. Push hard. Cool […]