WOD / Blog

17 June 2022

Warm-up: Coach’s Choice Strength/Skill: Power Clean (1 x 1 x 1 x 1 x 1 x 1 x 1) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP10 Dumbbell Power Cleans (50/35)(35/20)10 Pull Ups Stimulus/Focus: Double pulls! This will tax the forearms and grip. Aim to go unbroken. Strive […]

16 June 2022

Warm-up: Coach’s Choice Strength/Skill: Ring Work WOD: For Time (15 Minutes)21-18-15-12-9-6-3Kettlebell Swing (1.5/1)(1/25#)Ring Dips RX+: (2/1.5)(1.5/1) and one ring muscle up after each round for a total of 7. Stimulus/Focus: This workout has a push and a pull. It combines bodyweight gymnastics movements with a little weightlifting. Try to do bigger sets of work, but […]

15 June 2022

Warm-up: Coach’s Choice WOD: Nancy 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Stimulus/Focus: Push hard. This is a benchmark WOD. Big surprise. Lisa is on vacation! I promise you don’t have a whole week of them. 🙂 Masters/Teens use 65/45. Cool Down: ROMWOD

14 June 2022

Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift (3 x 3 x 3 x 3 x 3 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time (12 Minute Cap)21-15-9Sumo Deadlift (185/135)(135/95)Double UndersWall Ball (20/14)(14/10) Stimulus/Focus: This shold be a quick moving triplet. Take short breaks when needed and keep moving. Focus […]

13 June 2022

Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (2 x 2 x 2 x 2 x 2 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time (12 Minute Cap)25-20-15-10Seated Shoulder Press (35/20)(20/15)20-15-10-5Burpee Stimulus/Focus: This should be a shoulder smoker. Move as quickly as they will allow you to go. Take short […]

11 June 2022

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!