WOD / Blog
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. […]
15 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute Partner AMRAP Minute 1: Partner A: 11 Air Squats Partner B: Establish & Maintain 110 Watt Pace on Bike (Assault/Erg) Minute 2: Switch Roles and […]
13 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!
12 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Push Press 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 60% of 1 RM. Lift on a 2-minute clock. WOD: 6 Rounds (2 Minutes Work/2 Minutes Rest) 20/15 Calorie Bike (Alternate Erg/Assault) Max Effort Slam Balls (30/20)(20/15) Stimulus/Focus: Push hard on the bike to give yourself as […]
11 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Review all movements and get ready to workout! WOD: This workout has three parts and three separate scores. Max Height Box Jump Stimulus/Focus: Spend 10 minutes finding your highest box jump. Record your score in inches. “343” 9/11 Memorial WOD: 50 Pull Ups 50 Air Squats 50 HRPUs 50 Ab Mat […]
10 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP for one rep. WOD: Five 2-Minute Rounds Minute 1: Max Deadlift Reps Accumulated Minute 2: Change Weight and Rest Round 1 at 90%, 2 at 80%, 3 at 70% , 4 at 60%, and 5 a 50%. Stimulus/Focus: Accumulate AMRAP. They […]