WOD / Blog
06 November 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 2 x 2 x 1 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: Out and Back For Time (15 Minute Time Cap) 25 Wall Balls (20/14)(14/10) 50 Box Jumps (24/20)(Masters may step up) 75 Kettlebell Swings (1.5/1)(1/25#) 50 […]
05 November 2024
Warm up: Coach’s Choice Strength/Skill: Split Jerk 6 x 3 Stimulus/Focus: Work on the rebound. Use 80% for all sets. WOD: 15 Minute AMRAP 200m Run 4 Wall Walks 8 Chest to Bar Ups Stimulus/Focus: This will be very taxing on the shoulders. Find a steady pace and do not push to failure. Aim for […]
04 November 2024
Warm up: Coach’s Choice Strength/Skill: Back Squat 10 x 8 x 6 x 4 x 2 Stimulus/Focus: Start at 60% of your 1 RM and get AHAP. Lift on a 2-minute clock. WOD: Four Rounds (3 Minutes Work/2 Minutes Rest) 3-Minute AMRAP 7 Bar-Facing Burpees 7 Back Squats (135/95)(95/65) Stimulus/Focus: Aim for three rounds of […]
02 November 2024
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!
01 November 2024
Warm up: Coach’s Choice Strength/Skill: Push Jerk 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (12 Minute Time Cap) 21-18-15-12-9-6-3 Handstand Push Ups Goblet Squats (1.5/1)(1/25#) Stimulus/Focus: Strive to complete large sets of work. Choose a challenging handstand push […]
31 October 2024
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 […]