WOD / Blog
05 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 7 x 7 x 7 x 7 x 7 x 7 x 7 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (15 Minute Time Cap) 15 Kettlebell Swings (2/1.5)(1.5/1) 15 Strict Ring Dips Stimulus/Focus: This will be very taxing on the shoulders. Try […]
04 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Pause Push Press 3 x 3 x 3 x 3 x 3 Pause for 2-seconds in the bottom of the dip position. Stimulus/Focus: Start at 60% and get AHAP. Pause in the bottom of the dip for 2 seconds each rep. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 200 […]
03 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 1 x 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: Ten 2-Minute Rounds 10 Wall Balls (20/14)(14/10) 10 Pull Ups *RX+: (30/20)(20/14); chest to bar Stimulus/Focus: This is a short work, high volume […]
01 November 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!
31 October 2025
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: Halloween Team WOD Run 400 meters as a group of 4 Pair 1: Zombies “Walk Like the Dead” (30 Wall Walks) “Grave Busters” (60 Burpees) “Brain Toss” (60 Wall Balls) (20/14) “Bloody Bars” (60 Pull Ups) Pair 2: Defenders “Haul off the Dead” (200 Meter Partner […]
30 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Snatch 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (12 Minute Time Cap) 10 Alternating Dumbbell Full Squat Snatches (35/20)(20/15) 10 Hand Release Push Ups Stimulus/Focus: Focus on form in the squat snatches. These can […]