WOD / Blog
27 July 2024
Warm up: Arrive at 0900 to get set up and warmed up if you would like to do this Hero WOD. Be ready to go at 0915! Bowen: 3 rounds for time of: Run 800 meters 275-lb. deadlifts, 7 reps 10 burpee pull-ups 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm) 20 box […]
27 July 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!
26 July 2024
Warm up: Coach’s Choice Strength/Skill: Power Clean 3 x 3 x 3 x 2 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. These will all be drop and go singles. WOD: 20 Minute EMOM Min 1: Max Calorie Row Min 2: Max Wall Balls (20/14)(14/10) Min 3: […]
25 July 2024
Warm up: Coach’s Choice Strength/Skill: Rope Climb Stimulus/Focus: Refine the skill for the workout. WOD: 10 Minute AMRAP 10 Push Ups 1 Rope Climb *Rest 2 Minutes Before Next AMARP* 10 Minute AMRAP 10 Air Squats 1 Rope Climb *Rest 2 Minutes Before Next AMARP* 10 Minute AMRAP 10 Ab Mat Sit Ups 1 Rope […]
24 July 2024
Warm up: Coach’s Choice Strength/Skill: Push Jerk 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (20 Minute Time Cap) 21-18-15-12-9-6-3 Alternating Single Arm Devils Press (50/35)(35/20) Weighted Box Step Ups (50/35)(35/20) *One dumbbell for both movements. *May hold dumbbell […]
23 July 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 4 RFT (24 Minute Cap) 400m Run 50 Double Unders 25 Deadlifts (135/95)(95/65) Stimulus/Focus: Push hard on the run. Try to do your work in no more […]