WOD / Blog
10 August 2024
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!
09 August 2024
Warm up: Coach’s Choice WOD: Christine 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. box Stimulus/Focus: Focus on leg drive in the row. Attempt to go unbroken on the deadlifts. Focus on opening on top of the box jumps (heads up!). Strength/Skill: Front Squat 3 x 3 x 3 […]
08 August 2024
Warm up: Coach’s Choice Strength/Skill: Power Snatch 3 x 3 x 3 x 2 x 2 x 1 Stimulus/Focus: Start at 70% of your 1RM. Get AHAP. Lift on a 2-minute clock. WOD: 4 RFT (18 Minute Cap) 21/15 Calorie Bike Erg – 15/12 Calorie Assault Bike 15 Toes to Bar 9 Power Snatches (95/65)(65/45) […]
07 August 2024
Warm up: Coach’s Choice WOD: Jackie For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Stimulus/Focus: Benchmark #2! Focus on being efficient on the row, with strong, steady pulls, and lots of leg drive. Thrusters are light, and should be accomplished in no more than 3 sets. Aim for higher […]
06 August 2024
Warm up: Coach’s Choice Strength/Skill: Jump Rope Skill Work: Spend 10 minutes working single unders, double unders, triple unders and crossovers. WOD: 50 – 40 – 30 – 20 – 10 Reps for Time (35 Minute Time Cap) Burpees Alternating Goblet Lunges (50/35)(35/20) Ab Mat Sit Ups Alternating Dumbbell Hang Snatches (50/35)(35/20) Stimulus/Focus: This will […]
05 August 2024
Warm up: Coach’s Choice WOD: Helen 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Stimulus/Focus: Benchmark time! Push hard on every round to set a baseline or a PR. Run target should be sub 2 minutes. Scale the run accordingly. KB swings should be unbroken. Pull ups should […]