WOD / Blog

18 July 2025

Warm-Up: Coach’s Choice Strength/Skill: Snatch 1 x 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 14 Minute EMOM Minute 1: Max Effort Snatch (70% of 1 RM from today) Minute 2: Max Effort Burpees over the Bar Stimulus/Focus: Accumulate as many […]

17 July 2025

Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (20 Minute Cap) 21-18-15-12-9-6-3 Dumbbell Push Jerk (35/20)(20/15) Pull Ups *RX+: (50/35)(35/20) and Chest to Bars Stimulus/Focus: Aim to complete each round of work in […]

16 July 2025

Warm-Up: Coach’s Choice Strength/Skill: Paused Back Squat 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP. The pause will be 3 seconds in the bottom of the squat. Paused Back Squat: 10 x 1 Stimulus/Focus: Complete one rep EMOM for 10 minutes. Use 90% for all lifts. WOD: 4 RFT (16 Minute Cap) 400 Meter […]

15 July 2025

Warm-Up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: 30 Minute GAFAP 1 Handstand Push Up 5 Ab Mat Sit Ups 10 Double Unders *Increase by 1, 5, and 10 reps each round. *RX+: Strict and GHDs Stimulus/Focus: Choose HSPU scales that challenge you. Rest on the sit ups. If practicing dubs, give 10 seconds of […]

14 July 2025

Warm-Up: Coach’s Choice Strength/Skill: Sumo Deadlift 10 x 9 x 8 x 7 x 6 x 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 16 Minute AMRAP 10 Kettlebell Deadlifts (1.5/1)(1/25#) 10 American Kettlebell Swings (1.5/1)(1/25#) 200 Meter Run RX+: (2/1.5)(1.5/1) […]

12 July 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!