WOD / Blog
07 April 2025
Warm up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 10 RFT (20 Minute Cap) 15 Kettlebell Deadlifts 10 Kettlebell Swings (American) 5 Kettlebell Goblet Squats 100 Meter Run *RX: (1.5/1)(1/25#) Stimulus/Focus: Aim to complete each round […]
05 April 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!
04 April 2025
Warm up: Coach’s Choice Strength/Skill: Snatch 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute GAFAP 1 – 2 – 3 – … Handstand Push Ups Snatch (95/65)(65/45) Stimulus/Focus: Start at 1 and add 1 rep to both movements each […]
03 April 2025
Warm up: Coach’s Choice Strength/Skill: Rope Climb 10 Minutes for Rope Climb Skill Work WOD: 20 Minute AMRAP 20 Double Unders 10 Ring Dips 1 Rope Climb Stimulus/Focus: Find a pace and settle into it. Aim for 12+ rounds. Cool Down: Tabata Side Plank Holds with Rotation
02 April 2025
Warm up: Coach’s Choice Strength/Skill: Deadlift 10 x 8 x 6 x 4 x 2 Stimulus/Focus: Start around 50% and increase weight each round. You will lift on a 3-minute clock. Choose your weights carefully. If you miss you cannot re-attempt the set. The reps must be touch and go. Your score is your heaviest […]
01 April 2025
Warm up: Coach’s Choice Strength/Skill: Push Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 6 Rounds (Every 4 Minutes) 10/7 Calorie Bike (Alternate) 10 Push Press (95/65)(65/45) 10/7 Calorie Row 10 Alternating Front Rack Lunges (95/65)(65/45) Stimulus/Focus: Push hard in […]