WOD / Blog
24 December 2025
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: Christmas Eve AMRAP Complete 24 reps of each of the following movements as many times as possible in 35 minutes. One partner works, one partner rests. C: Chest to Bar Pull Ups H: Hang Power Cleans (95/65) R: Ring Dips I: Inverted Burpees S: Snatches (95/65) T: […]
23 December 2025
Warm-Up: Coach’s Choice Strength/Skill: Tempo Floor Press 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 50% and get AHAP. Maintain 5 seconds down and 5 seconds up on each rep. Increase weight each round. Lift on a 2-minute clock. WOD: 4 RFT (20 Minute Time Cap) 400 Meter Run 10 Single-Arm […]
22 December 2025
Warm-Up: Coach’s Choice Strength/Skill: Thruster 6 x 6 x 6 x 6 x 6 x 6 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock. WOD: For Time (15 Minute Time Cap) 21-18-15-12-9-6-3 Thruster (75/55)(55/35) 3-6-9-12-15-18-21 Wall Balls (20/14)(14/10) Stimulus/Focus: This opposing ladder has very similar movements. Complete the smaller rounds unbroken […]
20 December 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!
19 December 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT (12 Minute Time Cap) 21 Pull Ups 15 Handstand Push Ups *Masters: Seated Dumbbell Presses (20/15) 9 Deadlifts (185/135)(135/95) *RX+: Chest to Bar/Strict HSPU and (35/20) […]
18 December 2025
Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 8 Minute AMRAP 16/12 Calorie Row 10 Push Jerk (135/95)(95/65) *2 Minute Rest Between the Two 8-Minute AMRAPS Stimulus/Focus: This is anther push-pull workout. Find a steady […]