WOD / Blog
16 April 2026
Warm-up: Coach’s Choice Strength/Skill: Paused Front Squat 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Pause for 2-seconds in the bottom of each squat. Lift on a 3-minute clock. WOD: For Time (8 Minute Cap) 21-15-9 Front Squat (95/65)(65/45) Handstand Push Ups RX+: (135/95)(95/65) and Strict HSPUs Stimulus/Focus: This is a sprint. Try […]
15 April 2026
Warm-up: Coach’s Choice Strength/Skill: Max Height Box Jump Stimulus/Focus: Spend 15 minutes finding a max height box jump. WOD: 25 Minute AMRAP 10 Pull Ups 10 Box Jumps 200 Meter Run Stimulus/Focus: Find a steady pace and keep moving. You have to complete the run in order to count the full round. If you don’t […]
14 April 2026
Warm-up: Coach’s Choice Strength/Skill: Push Press 3 x 3 x 2 x 2 x 1 x 1 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (15 Minute Time Cap) 10 Burpees 20 Wall Balls (20/14)(14/10) Stimulus/Focus: Complete all work unbroken. Cool Down: 400 Meter Run with […]
13 April 2026
Warm-up: Coach’s Choice Strength/Skill: Deadlift 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Tabata Deadlift Pulls *Load a weight on the bar that you cannot lift. *Stay engaged and pull as hard as possible against the heavy bar for 20 seconds. *Complete for 8 […]
11 April 2026
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!
10 April 2026
Warm-up: Coach’s Choice Strength/Skill: Deadlift 6 x 6 Stimulus/Focus: Complete all reps at 70%. Lift on a 2-minute clock. WOD: Partner WOD 4 Rounds (5 Minutes Work/2 Minutes Rest) Round 1: Max Effort Row/10 Kettlebell Deadlifts Round 2: Max Effort Row/10 Russian Kettlebell Swings Round 3: Max Effort Row/10 American Kettlebell Swings Round 4: Max […]