WOD / Blog
07 October 2026
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. Add result WOD: For Time (14 Minute Time Cap) 21-15-9 Shoulder Press (65/45)(45/35) Pull Ups *RX+: (95/65)(65/45) and chest to bar Stimulus/Focus: This is a push-pull workout. […]
10 October 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!
06 October 2026
Warm up: Coach’s Choice Strength/Skill: Back Squat 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Four 5-Minute Rounds 400 Meter Run 20 Box Step Ups 10 Handstand Push Ups *Masters RX: Seated DB Presses (20/15) Stimulus/Focus: Push as hard as you […]
05 October 2026
Warm up: Coach’s Choice Strength/Skill: 3-Position Power Snatch 1 x 1 High Hang, Hang, Power Stimulus/Focus: Spend 15 minutes getting AHAP for one 3-position power snatch (high hang power, hang power, power) Metcon: 10 Minute EMOM One 3-Position Power Snatch (90% of Today’s Heaviest) EMOM Stimulus/Focus: You must get one complex EMOM for 10 minutes. […]
03 October 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!
02 October 2026
Warm up: Coach’s Choice Strength/Skill: Pistol Practice: Spend 10 minutes working pistol progressions to find one to use in the workout. WOD: 20 Minute AMRAP 15 V-Ups 10 Alternating Pistols 5 Chest to Bar Stimulus/Focus: Settle in for the long time domain and just keep moving. These are challenging movements so choose challenging scales. Aim […]