WOD / Blog
12 April 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!
9 April 2025
Warm up: Coach’s Choice Strength/Skill: Back Squat 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP. Five Rounds: 1 Minute Work 1 Minute Rest *Max Effort Reps at 90%, 80%, 70%, 60%, 50% Stimulus/Focus: Complete as many reps as possible in the given minute. Reps do not have to be unbroken. You may rack and […]
08 April 2025
Warm up: Coach’s Choice Strength/Skill: Turkish Get Up 1 x 1 Stimulus/Focus: Spend 15 minutes getting as heavy as possible using a barbell. You must complete the rep with the weight on each side. Turkish Get Up: 10 x 2 Stimulus/Focus: Complete one rep on each side using 80% of your heaviest weight. Lift on […]
07 April 2025
Warm up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 10 RFT (20 Minute Cap) 15 Kettlebell Deadlifts 10 Kettlebell Swings (American) 5 Kettlebell Goblet Squats 100 Meter Run *RX: (1.5/1)(1/25#) Stimulus/Focus: Aim to complete each round […]