WOD / Blog
29 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Three 3-Minute Rounds Max Effort Set Unbroken Double Unders Stimulus/Focus: Your goal is to get a max effort set of unbroken double unders completed in each three-minute round and have the remaining time to rest. If you accidentally break early on and know you can get a bigger set, you may […]
27 September 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!
26 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Thruster 5 x 5 Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock. WOD: For Time (12 Minute Cap) 15-12-9-12-15 Thrusters (75/55)(55/35) Burpees Stimulus/Focus: This is going to be a cardio grind! The light weight should allow you to complete all reps unbroken and keep moving. The out and […]
25 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Pull-ups 5 x 3 Minutes Stimulus/Focus: There will be five 3-minute rounds. Complete a set of max effort unbroken reps. Rest the remaining time. You will enter 5 separate scores. WOD: 20 Minute AMRAP 20 Goblet Lunges (1.5/1)(1/25#) 20 Kettlebell Swings (1.5/1)(1/25#) 2 Bar Muscle Ups Stimulus/Focus: Try to complete all […]
24 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 6 x 6 x 6 x 6 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (12 Minute Time Cap) 10 Deadlifts (165/115)(115/75) 20 Wall Balls (20/14)(14/10) 30 Double Unders Stimulus/Focus: Complete all reps unbroken if possible. The weight should me light to moderate […]
23 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 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 (18 Minute Time Cap) 400 Meter Run 15 Toes to Bar 30 Push Jerks (115/75)(75/55) 800 Meter Run 30 Push Jerks (115/75)(75/55) 15 Toes to […]