WOD / Blog
05 August 2024
Warm up: Coach’s Choice WOD: Helen 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Stimulus/Focus: Benchmark time! Push hard on every round to set a baseline or a PR. Run target should be sub 2 minutes. Scale the run accordingly. KB swings should be unbroken. Pull ups should […]
03 August 2024
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!
02 August 2024
Warm up: Coach’s Choice Strength/Skill: Max Height Box Jump Stimulus/Focus: Spend 10 minutes getting as high as possible on your max height box jump. WOD: Partner Chipper For Time 100 Pull Ups 100 Box Jumps (24/20) *Masters may step up. 100 Hand Release Push Ups RX+: Strict Pull Ups and Push Ups; (30/24) Stimulus/Focus: One […]
01 August 2024
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 10 x 9 x 8 x 7 x 6 x 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 50% and get AHAP. Lift on a 90-second clock. WOD: 18 Minute AMRAP 6 Handstand Push Ups 12 Alternating Pistols Stimulus/Focus: Time to work on more […]
31 July 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Five 4-Minute Rounds 40 Double Unders 20 Wall Balls (20/14)(14/10) 10/7 Row Calories *Rest remainder of the four-minute round. Stimulus/Focus: Push as hard as possible in each […]
30 July 2024
Warm up: Coach’s Choice Strength/Skill: Floor 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 Rounds for Time (15 Minute Cap) 10 Kettlebell Swings (1.5/1)(1/25#) 10 Toes to Bar Stimulus/Focus: Aim to do all your work unbroken. Break toes to […]