WOD / Blog
05 September 2024
Warm up: Coach’s Choice Strength/Skill: Handstand Skill Work Spend time upside down. Work on push ups, holds, walks, etc. Stimulus/Focus: Spend 10 minutes getting upside down! WOD: For Time (20 Minute Time Cap) 25 Slam Balls (30/20)(20/15) 21-18-15-12-9-6-3 Handstand Push Ups 42-36-30-24-18-12-6 Alternating Lunges 25 Slam Balls (30/20)(20/15) Stimulus/Focus: Try to complete both sets of […]
04 September 2024
Warm up: Coach’s Choice Strength/Skill: 5 Rounds for Total Reps 1 Minute Max Reps Deadlifts 2 Minutes Change Weights and Rest and Record Reps *Decrease weight each round (90%, 80%, 70%, 60%, 50%) Stimulus/Focus: Transition quickly, so you can rest as much of the 2 minutes as possible. You will have a separate score for […]
03 September 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 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 15/10 Calorie Row 30 Double Unders 10 Burpees Stimulus/Focus: Push as hard as you can on the work in order to give yourself […]
02 September 2024
Warm up: Coach’s Choice Strength/Skill: Review the workout movements and get ready to work! WOD: Maupin 4 Rounds for time of: 800m Run 49 push-ups 49 sit-ups 49 air squats In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004 Cool Down: Spend time with friends […]
31 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!
30 August 2024
Warm up: Coach’s Choice Strength/Skill: Power Clean + Hang Clean Stimulus/Focus: Spend 10 minutes getting AHAP in this complex. Power Clean + Hang Clean 10 x 1 Stimulus/Focus: Complete one rep at 85% EMOM for 10 minutes. WOD: 3 RFT (15 Minute Cap) 20 Box Jump Overs (24/20) 5 Strict Pull Ups 20 Wall Balls […]