WOD / Blog
20 September 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!
19 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Five 2-Minute Rounds: Max Effort Unbroken Shoulder Press Reps at 70% of 1 RM from Today Stimulus/Focus: Use 70% of your heaviest from today. You have two minutes […]
18 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Sumo Deadlift 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP for 1 rep. WOD: Chipper for Time (30 Minute Time Cap) 100 Air Squats 90 Russian Kettlebell Swings (1.5/1)(1/25#) 80 Alternating Lunges 70 Plate Ground to Overheads (45/25)(25/15) 60 Ab Mat Sit Ups 50 Wall Balls (20/14)(14/10) 40 Burpees 30 […]
18 October 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!
17 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 10 x 10 Stimulus/Focus: Use 60% for all sets. Lift on a 3-minute clock. WOD: 10 Minute EMOM Minute 1: Max Effort Calorie Row Minute 2: Max Effort Box Jump Overs Stimulus/Focus: Push hard in each minute but give yourself time to transition. There is no built-in rest time. […]
16 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Handstand Skill Work: Spend 15 minutes upside down! WOD: For Time (25 Minute Cap) 1-2-3-4-5-6-7-8-9-10 Wall Walks 10-9-8-7-6-5-4-3-2-1 Power Cleans (165/115)(115/75) Stimulus/Focus: This should be a challenging workout-the volume is moderate and the movements and weights are challenging. Find scales that are appropriate for you-to challenge you, but not frustrate you. […]