WOD / Blog

19 August 2025

Warm-Up: Coach’s Choice Strength/Skill: Thruster 1 X 1 Stimulus/Focus: Spend 20 minutes getting AHAP for 1 rep max. WOD: Jackie 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Stimulus/Focus: Benchmark time! Have fun and set a PR! Masters: 35/25 Cool Down: Athlete’s Choice

18 August 2025

Warm-Up: Coach’s Choice Strength/Skill: Floor Press 6 x 6 x 6 x 6 x 6 x 6 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 10 RFT (20 Minute Time Cap) 20 Double Unders 10 Floor Press (95/65)(65/45) 100 Meter Backwards Run Stimulus/Focus: Complete all reps unbroken. Take short breaks […]

16 August 2025

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!

15 August 2025

Warm-Up: Coach’s Choice Strength/Skill: Deadlift 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 4 RFT (16 Minute Time Cap) 15 Kettlebell Swings (1.5/1)(1/25#) 12 Pull Ups 9 Deadlifts (185/135)(135/95) 6 Toes to Bar Stimulus/Focus: This will be very taxing on your […]

14 August 2025

Warm-Up: Coach’s Choice Strength/Skill: Rope Climb Skill Work WOD: For Time (25 Minute Cap) 400 Meter Run 40 Burpees 4 Rope Climbs 300 Meter Run 30 Burpees 3 Rope Climbs 200 Meter Run 20 Burpees 2 Rope Climbs 100 Meter Run 10 Burpees 1 Rope Climbs Cool Down: 50 Ab Mat Sit ups

13 August 2025

Warm-Up: Coach’s Choice Strength/Skill: Back Squat 1 x 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Out and Back For Time (16 Minute Cap) 50 Box Jumps (24/20) 100 Wall Balls (20/14)(14/10) 50 Box Jumps (24/20) Masters RX may step up, […]