WOD / Blog
01 January 2026
Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift High Pull 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP for 1 rep. Add result WOD: Fight Gone Bad 3 Rounds For Total Reps in 17 minutes.1 minute Wall Ball Shots (20/14 lb)1 minute Sumo Deadlift High-Pulls (75/55 lb)1 minute Box Jumps (20 in)1 minute Push Press (75/55 […]
31 December 2025
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: New Year’s Eve WOD For Time Complete 25 Reps for Each of the Following 20 Movements. No time cap! Happy New Year’s Eve! *Ring Rows *Goblet Squats (1.5/1)(1/25#) *Toes to Bar *Ground to Overhead (45/25)(25/15) *Ring Dips *Wall Balls (20/14)(14/10) *Ab Mat Sit Ups *DB Thrusters (50/35)(35/20) […]
30 December 2025
Warm-up: Coach’s Choice Strength/Skill: Front Rack Lunge 10 x 10 x 10 x 10 x 10 Stimulus/Focus: Start with the naked bar. Get AHAP. Lift on a 2-minute clock. Add result WOD: For Time (16 Minute Time Cap) 500-400-300-200-100 Meter Run 25-20-15-10-5 Deadlift (155/105)(105/70) Stimulus/Focus: Push hard on the run. Complete the deadlifts in quick […]
29 December 2025
Warm-up: Coach’s Choice Strength/Skill: Split Jerk 1 x 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. Add result WOD: 3 Rounds for Reps 2 Minute Max Effort Double Unders 1 Minute Rest 2 Minute Max Effort Row Calories 1 Mintue […]
27 December 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!
26 December 2025
Warm-Up: Coach’s Choice Strength/Skill: Power Snatch 1 x 1 Stimulus/Focus: Spend 20 minutes getting AHAP for 1 rep. WOD: 4 Rounds (2 Minutes Work/2 Minutes Rest) 20 Hang Power Snatch (115/75)(75/55) Max Effort Burpees with Remaining Time *Round 2: 15 HPS *Round 3: 10 HPS *Round 4: 5 HPS Stimulus/Focus: The HPS will decrease reps […]