WOD / Blog
24 March 2025
Warm up: Coach’s Choice Strength/Skill: Power Clean 1 x 2 Stimulus/Focus: Spend 10 minutes finding a heavy double. Power Clean: 5 Round ME Reps Stimulus/Focus: Use 80% of your heaviest double. Accumulate as many reps as possible in 30 seconds. Rest 30 seconds. Repeat for 5 rounds. You will have five separate scores. WOD: 10 […]
22 March 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!
21 March 2025
Warm up: Coach’s Choice Strength/Skill: Push Jerk 5 x 3 Stimulus/Focus: Use 80% or all sets. Lift on a 2-minute clock. WOD: 10 Rounds for Time (15 Minute Cap) 8/6 Calorie Bike (Alternate Assault/Erg) 6 Dumbbell Push Jerk (50/35)(35/20) 6 Toes to Bar Stimulus/Focus: The short rep scheme should allow you to find a good […]
20 March 2025
Warm up: Coach’s Choice Strength/Skill: Ring Work: 15 Minutes to work skills on the high rings. WOD: 12 Minute GAFAP 1 – 2 – 3 – … Muscle Ups Squat Cleans (135/95)(95/65) RX+: Strict RMUs and (185/125)(125/85) Stimulus/Focus: This will be a slow grind. The gymnastics skill should challenge you. The weight should be heavy. […]
19 March 2025
Warm up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (15 Minute Time Cap) 60 Double Unders 20 Alternating Dumbbell Goblet Lunges (50/35)(35/20) 20 Alternating Dumbbell Hang Snatches (50/35)(35/20) Stimulus/Focus: Push for larger sets of […]
18 March 2025
Warm up: Coach’s Choice Strength/Skill: Floor Press 6 x 4 Stimulus/Focus: Use 75% for all sets. Lift on a 2-minute clock. WOD: 8 Rounds (3 Minutes Work/1 Minute Rest): A) AMRAP 400m Run Max Wallballs in Remaining Time (20/14)(14/10) B) AMRAP 500m Row Max Burpees in Remaining Time Stimulus/Focus: Push as hard as you can […]