WOD / Blog
09 August 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!
08 Friday 2025
Warm-Up: Coach’s Choice Strength/Skill: Review the movements and get ready to work. WOD: The Longest Mile For Time (No Time Cap/AKA Stop when you have had enough!) 400 Meter Farmers Carry (50/35)(35/20)*2 Dumbbells* 400 Meter Lunge 400 Meter Burpee Broad Jump 400 Meter Backward Run Stimulus/Focus: Marc says, “This is going to be a challenge. […]
07 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 5 x 5 Stimulus/Focus: All lifts are done at 75% of 1 RM. Lift on a 2 minute clock. WOD: 7 Rounds For Time (18 Minute Cap) 21 Double Unders 14 Wall Balls (20/14)(14/10) 7 Deadlifts (165/115)(115/75) Stimulus/Focus: Attempt to complete all work unbroken. Make all transitions as quickly as […]
06 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Handstand Skill Work Spend time upside down. Work on push ups, holds, walks, etc. Stimulus/Focus: Spend 10 minutes working on getting inverted! WOD: Four 5-Minute Rounds Round 1: Wall Walks and Ring Rows Round 2: Handstand Push Ups and Pull Ups Round 3: Strict Handstand Push Ups and Strict Pull Ups […]
05 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Start lifting at 85% of 1 rep max and get AHAP. Lift on a 3 minute clock. WOD: On a 2-minute clock: 25 front squats (115/75)(75/55) Max-calorie row in the remaining time Rest 2 minutes On a 2-minute clock: […]