WOD / Blog
31 December 2024
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: New Year’s Eve WOD For Time Complete 24 Reps for Each of the Following 20 Movements. No time cap! Happy New Year’s Eve! *Ring Rows *Goblet Squats (1.5/1)(1/25#) *Toes to Bar *Ground to Overhead (45/25)(25/15) *Ring Dips *Wall Balls (20/14)(14/10) *Ab Mat Sit Ups *DB Thrusters (50/35)(35/20) […]
30 December 2024
Warm up: Coach’s Choice Strength/Skill: Split Jerk 1 x 1 Stimulus/Focus: Spend 20 minutes getting AHAP. WOD: For Time (15 Minute Cap) 25-20-15-10-5 Box Jumps (24/20) *Masters may step up. Everyone must step down. Handstand Push Ups *Masters RX: Seated Dumbbell Press (20/15) *25 Double Unders at Each Dash (Total of 100 Double Unders) Stimulus/Focus: […]
28 December 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!
27 December 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 1 x 3 Stimulus/Focus: Spend 10 minutes to find a heavy set of 3 touch and go reps. Deadlift: 3 x 3 Stimulus/Focus: Complete three sets of three reps at 90% of your heavy for the day. Lift on a 90-second clock. WOD: For Time (10 Minute Time Cap) […]
26 December 2024
Warm up: Coach’s Choice Strength/Skill: 5 Rounds for Reps 1 Minute Max Reps Push Press @60% Current 1 RM 1 Minute Rest *Repeat for a Total of 5 Rounds (10 Minutes) Stimulus/Focus: Use 60% for all sets. Accumulate as many reps as possible in each minute. You will have five separate scores to enter. Enter […]