WOD / Blog

05 February 2020

Warm-up: Coach’s Choice Strength/Skill: Dynamic Overhead Squats*15 Minutes to Work the Skill WOD: 3RFT (25 Minute Cap)39 Overhead Squats (65/45)39 Toes to Bar39 Double Unders (2 Minute) Stimulus/Focus: This WOD will be taxing on the shoulders. Find a rep scheme you can manage and aim to stay with that. Keep breaks short. Compare to Date: […]

04 February 2020

Warm-up: Coach’s Choice Strength/Skill: Max Height Box Jump WOD: Boulder Complete 5 RFT in 12 minutes or be crushed by the boulder! 5 Burpees10 Box Jumps (24/20)15 Kettlebell Swings (1.5/1)20 Ab Mat Sit Ups *If you don’t meet the time cap, perform 30 wall balls (20/14) at the 12 minute mark. *Score is your time; […]

03 February 2020

Happy 43rd Birthday Coach Lisa! Warm-up: Coach’s Choice Strength/Skill: Review the movement standards and get ready to work! WOD: Lisa’s Birthday WOD: “Fabulous 43” 43 Minute Partner AMRAP With only one partner working at a time, complete as many rounds as possible in 43 minutes-first movement listed is RX, second movement is RX+. 43 HRPUs/HSPUs43 […]

31 January 2020

Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 5)Use 75% for all sets. 5-second descent. Lift on a 3-minute clock. WOD: For Time (20 Minutes)10 Air Squats/Pistols20 Pull Ups/Chest to Bar30 Ab Mat Sit Ups/GHDs40 Slam Balls (30/20)(50/30)50 Floor Press (95/65)(135/95)40 Slam Balls (30/20)(50/30)30 Ab Mat Sit Ups/GHDs20 Pull Ups/Chest to Bar10 Air Squats/Pistols *First […]

30 January 2020

Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 )Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time (10 Minute Cap)75 Burpees*Top of Each Minute 5 Wall Balls (20/14) Stimulus/Focus: This workout is a cardio grind. Just go. The faster you go the less wall […]

29 January 2020

Warm-up: Coach’s Choice Strength/Skill: Push Jerk (5 x 2 )Use 90% for all sets. Lift on a 3-minute clock. WOD: 15 Minute AMRAP3 Push Jerks (135/95)6 Toes to Bar12 Double Unders Stimulus/Focus: Bye, bye shoulders! Try to rest between each movement so you can do the reps unbroken. Cool Down: Tabata Diagonal Plank Holds