WOD / Blog
22 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Hang Power Clean 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep. 10 Minute EMOM Minute 1: 1 Hang Power Clean (@ 70%) Minute 2: 2 Hang Power Clean (@ 70%) Add a rep each minute until minute 10 (10 reps). If you cannot complete the prescribed reps, […]
20 September 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!
19 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Five 2-Minute Rounds: Max Effort Unbroken Shoulder Press Reps at 70% of 1 RM from Today Stimulus/Focus: Use 70% of your heaviest from today. You have two minutes […]
18 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Sumo Deadlift 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP for 1 rep. WOD: Chipper for Time (30 Minute Time Cap) 100 Air Squats 90 Russian Kettlebell Swings (1.5/1)(1/25#) 80 Alternating Lunges 70 Plate Ground to Overheads (45/25)(25/15) 60 Ab Mat Sit Ups 50 Wall Balls (20/14)(14/10) 40 Burpees 30 […]
18 October 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!
17 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 10 x 10 Stimulus/Focus: Use 60% for all sets. Lift on a 3-minute clock. WOD: 10 Minute EMOM Minute 1: Max Effort Calorie Row Minute 2: Max Effort Box Jump Overs Stimulus/Focus: Push hard in each minute but give yourself time to transition. There is no built-in rest time. […]