WOD / Blog
19 February 2026
Warm Up: Coach’s Choice Strength/Skill: Front Squat 5 x 2 Stimulus/Focus: Use 85% of your 1 RM for all sets. Lift on a 2-minute clock. Add result WOD: T.U.P. 15-12-9-6-3 Reps For TimePower Cleans (135/95 lb)Pull-UpsFront Squats (135/95 lb)Pull-Ups In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May […]
21 February 2026
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!
18 February 2026
Warm-up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: 20 Minute Team WOD 4 Athletes 25′ Handstand Walk (Pace Setter) Air Squats Ring Rows Ab Mat Sit Ups *The handstand walk is the pace setter. Accumulate as many reps as possible at the other stations. If you cannot handstand walk, complete 50′ bear crawl or 2 […]
17 February 2026
Warm-up: Coach’s Choice Strength/Skill: Push Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 10 RFT For Time (25 Minute Time Cap) 100 Meter Run 10 Push Press (95/65)(65/45) 10 Box Jump Overs (24/20)*Masters may step up. Everyone must step down. […]
16 February 2026
Warm-up: Coach’s Choice Strength/Skill: Clean 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Reps must be touch and go. Lift on a 2-minute clock. WOD: 3-Part AMRAP 4-Minute AMRAP 5 Cleans (115/75)(75/55) 5 Burpees Rest 1 Minute 4-Minute AMRAP 5 Cleans (115/75)(75/55) 5 Chest to Bar Rest […]