WOD / Blog
14 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Rope Climb Skill Work WOD: For Time (25 Minute Cap) 400 Meter Run 40 Burpees 4 Rope Climbs 300 Meter Run 30 Burpees 3 Rope Climbs 200 Meter Run 20 Burpees 2 Rope Climbs 100 Meter Run 10 Burpees 1 Rope Climbs Cool Down: 50 Ab Mat Sit ups
13 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 1 x 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Out and Back For Time (16 Minute Cap) 50 Box Jumps (24/20) 100 Wall Balls (20/14)(14/10) 50 Box Jumps (24/20) Masters RX may step up, […]
12 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Shoulder 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: 30-20-10 (10 Minute Time Cap) Shoulder Press (65/45)(45/35) Front Rack Lunges (65/45)(45/35) Stimulus/Focus: Complete each round in no more than two sets. Cool Down: 3 Rounds 5 […]
11 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Clean 6 x 2 Stimulus/Focus: All lifts will be at 65%, focusing on “speed under the bar.” Lift on a 2 minute clock. WOD: 10 Rounds For Time (20 Minute Time Cap) 20 Double Unders 10 Alternating DB Snatch (50/35)(35/20) 5 Cleans (135/95)(95/65) Stimulus/Focus: Move quickly through the Dubs and DB […]
09 August 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!
08 Friday 2025
Warm-Up: Coach’s Choice Strength/Skill: Review the movements and get ready to work. WOD: The Longest Mile For Time (No Time Cap/AKA Stop when you have had enough!) 400 Meter Farmers Carry (50/35)(35/20)*2 Dumbbells* 400 Meter Lunge 400 Meter Burpee Broad Jump 400 Meter Backward Run Stimulus/Focus: Marc says, “This is going to be a challenge. […]