WOD / Blog
17 February 2025
Warm up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 25 Minute AMRAP 250m Row/225m Row 10 Hand-Release Push-Ups 200m Run 20 Ab Mat Sit Ups Stimulus/Focus: Find a steady pace in this workout with a […]
15 February 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!
14 February 2024
Warm-up: Coach’s Choice Strength/Skill: Partner Deadlift 1 x 1 Stimulus/Focus: You have 20 minutes to get AHAP with a partner on the partner deadlift. WOD: 14 Minute Partner Valentine’s Day AMRAP *One partner works, one partner holds the plank. 14 Deadlifts 14 Strict Push Ups 14 Hang Power Cleans 14 Step Lunges 14 Power Snatch […]
13 February 2025
Warm up: Coach’s Choice Strength/Skill: Front Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Three 5-Minute Rounds *Each round for time. 25 Wall Balls (20/14)(14/10) 50 Double Unders 25 Box Jump (24/20) *Masters may step up. Everyone must step down. […]
12 February 2025
Warm up: Coach’s Choice Strength/Skill: Push Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 4 Rounds (20 Minute Cap) 12/9 Calorie Row 12 Handstand Push Ups *Masters RX: Seated DB Press (20/15) 12/9 Calorie Bike (Assault/Erg) 12 Pull Ups *RX+: […]
11 February 2025
Warm up: Coach’s Choice Strength/Skill: Pistols Spend 10 minutes working pistol progressions. WOD: 15 Minute AMRAP 5 Pistols (Left) 5 Pistols (Right) 10 Ring Dips 10 V-Ups Stimulus/Focus: Choose scales that challenge you in each of these gymnastics movements. Aim for 5 or more rounds. Cool Down: Tabata Supermans (2-Second Holds)