WOD / Blog

05 May 2022

Warm-up: Coach’s Choice Strength/Skill: Rope Climb Skill Work WOD: Today’s workout has four separate 7-minute AMRAP couplets. You’ll rest 1 minute between each one. 7 Minute AMRAP5 Burpees1 Rope Climb Stimulus/Focus: Aim for 10 rounds. 7 Minute AMRAP10 Strict Push Ups1 Rope Climb Stimulus/Focus: Perfect push ups! Aim for 8 rounds. 7 Minute AMRAP15 Double […]

04 May 2022

Warm-up: Coach’s Choice WOD: Run Day! Max Effort 400m Run – 4 Minute Cap Max Effort 800m Run – 6 Minute Cap Max Effort 1200 Meter Run – 8 Minute Cap Max Effort 1-Mile Run – 10 Minute Cap Cool Down: ROMWOD

03 May 2022

Warm-up: Coach’s Choice Strength/Skill: Clean (5 x 2) Use 90% for all sets. Lift on a 3-minute clock. WOD: 10 Minute AMRAP10 Squat Cleans (115/75)(75/55)20 Ab Mat Sit Ups Stimulus/Focus: This workout will have your lungs working hard. Squat cleans tax your legs and your breathing. Keep moving in these, even if you do singles. […]

02 May 2022

Warm-up: Coach’s Choice Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2 x 2) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)5 Split Jerk (135/95)(95/65)10 Chest to Bars20 Slam Balls (30/20)(20/15) Stimulus/Focus: This workout should be very taxing on your shoulders. Complete the […]

30 April 2022

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!

29 April 2022

Warm-up: Coach’s Choice Strength/Skill: Power Clean (1 x 1 x 1 x 1 x 1 x 1) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)1-10 Power Cleans @ 60%10-1 Handstand Push Ups RX+: @80% and strict HSPUs Stimulus/Focus: This should be a moderately challenging workout for […]