WOD / Blog
27 May 2026
Warm-up: Coach’s Choice Strength/Skill: Floor Press 5 x 5 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: For Time (16 Minute Time Cap) 21-18-15-12-9-6-3 Floor Press (115/75)(75/55) 42-36-30-24-18-12-6 Ab Mat Sit Ups Stimulus/Focus: What a great workout-you get to lay on the floor the whole time! 🙂 Try to complete the […]
26 May 2026
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 Rounds (1 Minute Work/3 Minutes Rest) 100 Meter Sprint Max Effort Clean and Jerk (Any Style Clean/Any Style Jerk)(115/75)(75/55) Stimulus/Focus: You’ll complete this work for 8 […]
25 May 2026
Warm-up: Coach’s Choice Strength/Skill: Squat Clean 1 x 1 Stimulus/Focus: Build up to workout weight. WOD: Klepto 4 rounds for time of: 27 box jumps 20 burpees 11 squat cleans F: 20-inch box, 95-lb cleans M: 24-inch box, 145-lb cleans In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, […]
23 May 2026
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!
22 May 2026
Warm-up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute GAFAP 1 Kettlebell Swing (1.5/1)(1/25#) 25′ Lunge 1 Burpee 25′ Lunge *Increase the KB and burpee by 1 each round. The lunge stays the same. Stimulus/Focus: […]
21 May 2026
Warm-up: Coach’s Choice Strength/Skill: Split Jerk 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: For Time (22 Minute Time Cap) 21-18-15-12-9-6-3 Row – Calories 21-18-15-12-9-6-3 Handstand Push Ups 42-36-30-24-18-12-6 Double Unders Stimulus/Focus: This is a gasser! Try to push hard on […]