WOD / Blog
29 April 2026
Warm-up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: For Time Complete the following within 5 minutes: 5-4-3-2-1 Wall Walks 25-20-15-10-5 Air Squats If under the five minute mark, continue with: 5-4-3-2-1 Handstand Push Ups 25-20-15-10-5 Jump Squats If under the 10 minute mark, continue with: 5-4-3-2-1 Strict Handstand Push Ups 25-20-15-10-5 Goblet Squats (1.5/1)(1/25#) If […]
28 April 2026
Warm-up: Coach’s Choice Strength/Skill: Snatch 1 x 1 Stimulus/Focus: Spend 20 minutes getting AHAP for a heavy single. WOD: 6 Minute GAFAP 1-1 Dumbbell Snatch (50/35)(35/20)(Left and Right) 1 Shuttle Run *2/2 & 2, 3/3 & 3 . . . Stimulus/Focus: Just keep moving. Try to complete all snatches unbroken. Each snatch counts as a […]
27 April 2026
Warm-up: Coach’s Choice Strength/Skill: Front Rack Lunge 1 x 6 Stimulus/Focus: Spend 15 minutes getting AHAP for 6 alternating reps (3 reps per side). WOD: 10 Minute EMOM 6 Reps @ 80% of Today’s Heaviest Stimulus/Focus: Complete the reps as fast as possible. The minutes will go by quickly! GI Jane: 100 Burpee Pull Ups […]
25 April 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!
24 April 2026
Warm-up: Coach’s Choice Strength/Skill: Floor Press 6 x 4 Stimulus/Focus: Complete each set at 80%. Lift on a 2-minute clock. WOD: For Time (15 Minute Time Cap) 5 Rounds 10 Floor Press (95/65)(65/45) 5 Pull Ups 5 Rounds 10 Floor Press (135/95)(95/65) 5 Chest to Bar Pull Ups Then, with remaining time, complete: Max Effort […]
23 April 2026
Warm-up: Coach’s Choice Strength/Skill: Clean 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 5 Cleans (115/75)(75/55) 10 Handstand Push Ups 20 Double Unders Stimulus/Focus: Complete the cleans in quick singles, the HSPUs in 2-3 sets, and try to […]