WOD / Blog
11 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 3 x 3 x 3 Stimuls/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (15 Minute Time Cap) 15 Box Jumps (24/20)*Masters may step up. Everyone must step down. 15 Floor Press (135/95)(95/65) Stimulus/Focus: Find a steady pace on […]
10 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: 30 Minute AMRAP 30 Reverse Lunges 30 Ab Mat Sit Ups 30′ Handstand Walk Stimulus/Focus: Complete lunges and ab mat sit ups unbroken. Spend time practicing handstand walking. Aim for 10 rounds if you are proficient on your hands. The 30′ will count as one rep in […]
09 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 1 x 1 Stimulus/Focus: Spend 15 minutes to find a heavy single. WOD: Four 6-Minute Rounds 400 Meter Run 12 Pull Ups 24 Strict Push Ups 36 Air Squats *RX+: Weight Vest (20/14)(14/10) *Complete the work as quickly as possible to give yourself as much time to rest as […]
08 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Tempo Deadlifts 6 x 6 x 6 x 6 x 6 x 6 5 seconds up; 5 seconds down Stimulus/Focus: Start at 40% of your 1 RM deadlift. Get AHAP. Lift on a 3-minute clock. WOD: For Time (12 Minute Time Cap) 21-15-9 Deadlifts (185/135)(135/95) 42-30-18 Double Unders 21-15-9 Handstand Push […]
06 June 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!
05 June 2026
Warm-up: Coach’s Choice Strength/Skill: Clean 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Opposing Ladder For Time (20 Minute Time Cap) 10-9-8-7-6-5-4-3-2-1 Clean (115/75)(75/55) 1-2-3-4-5-6-7-8-9-10 Buprees over the Bar Stimulus/Focus: This will be slow moving. Find a pace and just keep […]