WOD / Blog
20 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (16 Minute Time Cap) 18-15-12-9 Burpee Pull Up Handstand Push Up Stimulus/Focus: Find a steady pace on the burpees and complete the pull ups and […]
19 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Muscle Up Skill Practice WOD: 30 Minute Partner AMRAP 10/7 Calorie Bike (Assault/Erg) 10 Slam Balls (30/20)(20/15) 1 Ring Muscle Up Stimulus/Focus: One partner works, one partner rests. Aim for 15 rounds total. Cool Down: Partner Slam Ball Run
18 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 5 x 2 Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 20/16 Calorie Row 50′ Famer’s Carry (50/35) *Use 2 dumbbells. *Add 1 farmer’s carry each round. Stimulus/Focus: This will be a grind. Try to relax your grip on the row, because you […]
17 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 1 x 15 Stimulus/Focus: Spend 15 minutes finding your heaviest set of 15 reps. The gold standard is your bodyweight! WOD: Nancy 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Stimulus/Focus: Benchmark time! Push hard on the run and complete the OHS unbroken if […]
15 November 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!
14 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 10 x 10 Stimulus/Focus: Use 60% for all sets. Lift on a 2-minute clock. WOD: Max Effort 2k Row Stimulus/Focus: You may set the damper wherever you like. Stay on the seat and hold onto the handle until you cross the finish line! Cool Down: ROMWOD