WOD / Blog
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 […]
17 December 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift Power Clean Complex 1 x 1 Deadlift + Hang Power Clean + Power Clean Stimulus/Focus: Spend 10 minutes getting AHAP on the complex (Deadlift + Hang Power Clean + Power Clean). Deadlift Power Clean Complex 10 x 1 Deadlift + Hang Power Clean + Power Clean Stimulus/Focus: Use 80% of […]
16 December 2025
Warm-Up: Coach’s Choice Strength/Skill: Double Under Practice: If you had double unders, complete Flight Simulator. If you do not, spend 15 minutes practicing double unders-working with the coach, tabata sets, attempts, etc. Flight Simulator: For Time (20 Minute Cap) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders *Each round must be unbroken. Rest as needed between each round. You can […]