WOD / Blog
10 September 2026
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 3 x 3 x 2 x 2 x 1 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 8 Minute AMRAP 8 Front Squats (95/65)(65/45) 4 Handstand Push Ups *Masters: Seated Dumbbell Presses (20/15) *Rest 2 minutes before next AMRAP Stimulus/Focus: Complete all […]
09 September 2026
Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (12 Minute Time Cap) 10/7 Calorie Row 10 Push Jerks (95/65)(65/45) 20 Double Unders Stimulus/Focus: Push hard on the row and complete all work unbroken […]
08 September 2026
Warm-Up: Coach’s Choice Strength/Skill: Snatch 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Metcon: 10 Minute EMOM 1 Snatch @ 90% Stimulus/Focus: Lift heavy! Only record RX if you complete the EMOM at a true 90%. WOD: 10 Minute GAFAP 2 Alternating […]
07 September 2026
Warm-Up: Coach’s Choice Strength/Skill: Review the movements and get ready to work! WOD: Bert 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. […]
05 September 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!
04 September 2026
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT (12 Minute Cap) 30 Double Unders 20 Kettlebell Swings (1.5/1)(1/25#) 10 Back Squats (115/75)(75/55) RX+: (2/1.5)(1.5/1) and (155/105)(105/70) Stimulus/Focus: This should move quickly. Attempt to […]