WOD / Blog
07 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Skill Work: Review jump rope, GHD, and ring dips and find good progressions for the workout. WOD: Three 7-Minute Rounds 800-meter run 40 double-unders 20 GHD sit-ups 10 ring dips *Rest the remainder of the time. Stimulus/Focus: This will tax you cardiovascularly. Aim to have one minute of rest. Adjust your […]
06 May 2026
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 1 x 1 Stimulus/Focus: Spend 10 minutes to find a heavy single for the day. After the clock is up, complete the following drop set on a 2-minute clock. 1 @ 90% 2 @ 85% 3 @ 80% 4 @ 75% 5 @ 70% WOD: 5RFT (10 Minute Cap) […]
05 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Power Snatch 5 x 8 Stimulus/Focus: Focus on barbell cycling. The lighter weight should allow you to complete all reps unbroken and maintain good form and mid-line stability. Lift on a 2-minute clock. WOD: Power Amanda For Time (12 Minute Cap) 9-7-5 Ring Muscle-ups Power Snatches (135/95)(95/65) *Muscle Ups = 3 […]
03 May 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!
02 May 2025
Warm up: Coach’s Choice Strength/Skill: Front Rack Reverse Lunges 1 x 8 Stimulus/Focus: Spend 10 minutes getting AHAP for 8 reps. Front Rack Reverse Lunges 3 x 8 Stimulus/Focus: Use 90% of the heaviest lifted today. Complete a set of 8 every 2 minutes for 3 rounds. WOD: 15 Minute AMRAP 10/7 Calorie Row 10 […]
01 May 2025
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 10 x 10 Stimulus/Focus: Use 50%-60% for all sets. Lift on a 2-minute clock. WOD: For Time (14 Minute Time Cap) 21-18-15-12-9-6-3 Handstand Push Ups 42-36-30-24-18-12-6 Ab Mat Sit Ups Stimulus/Focus: The sit ups will give you a chance to rest your shoulders. Focus on doing larger sets […]