WOD / Blog
01 November 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!
31 October 2025
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: Halloween Team WOD Run 400 meters as a group of 4 Pair 1: Zombies “Walk Like the Dead” (30 Wall Walks) “Grave Busters” (60 Burpees) “Brain Toss” (60 Wall Balls) (20/14) “Bloody Bars” (60 Pull Ups) Pair 2: Defenders “Haul off the Dead” (200 Meter Partner […]
30 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Snatch 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (12 Minute Time Cap) 10 Alternating Dumbbell Full Squat Snatches (35/20)(20/15) 10 Hand Release Push Ups Stimulus/Focus: Focus on form in the squat snatches. These can […]
28 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: CHAD 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack […]
28 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 22 Minute GAFAP 1 Power Clean & Push Jerk (115/75) 1 100 Meter Run 2 Power Clean & Push Jerk (115/75) 2 100 Meter Run *Add 1 rep to […]
27 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (15 Minute Time Cap) 50 Deadlifts (185/125)(125/85) 40 Pull Ups 30 Row Calories 20 Chest to Bar 10 Squat Cleans (185/125)(125/85) Stimulus/Focus: This is […]