WOD / Blog
29 May 2024
Warm up: Coach’s Choice Strength/Skill: Power Snatch 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP across the six sets. These will be drop and go reps. Focus on the quick and safe reset each time. WOD: 4 RFT (16 Minute Cap) 50 Double Unders 30 […]
28 May 2024
Warm up: Coach’s Choice Strength/Skill: 4-Position Deadlift 1 x 1 One inch off the floor, below the knee, above the knee, hips. Stimulus/Focus: Spend 20 minutes getting as heavy as possible on the 4-position deadlift for one complete rep. The rep starts on the floor, lift one inch, then to below the knee, then above […]
27 May 2024
Warm up: Coach’s Choice Strength/Skill: Review the movements and get ready to work! WOD: Bulger Ten rounds for time of: Run 150 meters 7 Chest to bar pull-ups 135 pound Front squat, 7 reps 7 Handstand push-ups In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009 click here […]
25 May 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!
24 May 2024
Warm up: Coach’s Choice Strength/Skill: Snatch 1 x 1 Stimulus/Focus: Spend 15 minutes finding your 1 RM. WOD: Four Rounds (4 Minutes Work/2 Minutes Rest) Round 1: 400 Meter Run Max Effort Burpees in Remaining Time Round 2: 1000 Meter Bike Erg Max Effort Burpees in Remaining Time Round 3: 500 Meter Row Max Effort […]
23 May 2024
Warm up: Coach’s Choice Strength/Skill: Spend time refining the movements for Morrison. WOD: Morrison 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell Swings (1.5/1 pood) In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010 click here Stimulus/Focus: Benchmark time! Break […]