WOD / Blog
17 December 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift Power Clean Complex 1 x 1 Deadlift + Hang Power Clean + Power Clean Stimulus/Focus: Spend 10 minutes getting AHAP on the complex (Deadlift + Hang Power Clean + Power Clean). Deadlift Power Clean Complex 10 x 1 Deadlift + Hang Power Clean + Power Clean Stimulus/Focus: Use 80% of […]
16 December 2025
Warm-Up: Coach’s Choice Strength/Skill: Double Under Practice: If you had double unders, complete Flight Simulator. If you do not, spend 15 minutes practicing double unders-working with the coach, tabata sets, attempts, etc. Flight Simulator: For Time (20 Minute Cap) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders *Each round must be unbroken. Rest as needed between each round. You can […]
15 December 2025
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 5 x 5 Stimulus/Focus: Complete all sets at 80% and lift on a 2-minute clock. WOD: For Time (12 Minute Time Cap) 15-12-9-12-15 Overhead Squat (95/65)(65/45) Slam Balls (30/20)(20/15) Stimulus/Focus: The out and back design of this workout will test you physically and mentally. Try to complete each set […]
13 December 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!
12 December 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: 20 Minute Partner AMRAP Partner A: Row Partner B: Completes the following: 10 Dumbbell Push Press (35/20)(20/15) 10 Burpees Over the Dumbbells *Switch after partner B completes […]
11 December 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: 5 RFT (20 Minute Time Cap) 25 Wall Balls (20/14)(14/10) 25 Box Jumps (24/20)*Masters may step up. Everyone must step down. Stimulus/Focus: This workout is high in […]