WOD / Blog

05 February 2025

Warm up: Coach’s Choice Strength/Skill: 3-Position Power Clean 1 x 1 High Hang Power Clean Hang Power Clean Power Clean Stimulus/Focus: Spend 15 minutes getting AHAP. 3-Position Power Clean: 10 x 1 High Hang Power Clean Hang Power Clean Power Clean Stimulus/Focus: Complete one rep of the complex at 90% EMOM for 10 minutes. WOD: […]

04 February 2025

Warm up: Coach’s Choice Strength/Skill: Overhead 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: For Time (12 Minute Time Cap) 60 Dumbbell Facing Burpees 60 Alternating Dumbbell Snatches (50/35)(35/20) 60m Dumbbell Overhead Walking Lunges (50/35)(35/20) *One dumbbell for all movements. […]

03 February 2025

Warm-up: Coach’s Choice Strength/Skill: Review the movement standards and get ready to work! WOD: Lisa’s Birthday WOD: “Forever 40” *Because there is not enough class time to keep increasing the time domain! 40 Minute Partner AMRAP *With only one partner working at a time, complete as many rounds as possible in 40 minutes. 48 Strict […]

01 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!

31 January 2025

Warm up: Coach’s Choice Strength/Skill: Gymnastics Skill Development: TTB For Quality: 1. 3 x 10 Kip Swings 2. 10 x 1 Jump to Hollow 3. 2 x 5 Kipping Leg Raises to 90 4. 5 x 1 Kip Swing + 1 Leg Raise to 90 + 1 TTB 5. 1 x Technical Max TTB 6. […]

30 January 2025

Warm up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 3 Rounds (5 Minutes Work/2 Minutes Rest) 5 Minute AMRAP 10 Goblet Squats (1.5/1)(1/25#) 10 Goblet Lunges (1.5/1)(1/25#) 10 Box Jumps (24/20) *Masters may step up. Everyone […]