WOD / Blog
30 October 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 10 Floor Press (95/65)(65/45) 20 ABMAT Sit Ups Stimulus/Focus: Attempt to complete all work unbroken. Aim for 10 rounds. Cool Down: 4 Rounds: […]
29 October 2024
Warm up: Coach’s Choice Strength/Skill: Review the movement and discuss the intent of the workout. WOD: CHAD 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lbs) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for […]
28 October 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Six 4-Minute Rounds A) 200m Run + 10 Toes to Bar + 200m Run B) 250m Row + 15 Strict Push Ups + 250m Row Stimulus/Focus: You […]
26 October 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!
25 October 2024
Warm up: Coach’s Choice Strength/Skill: Push Press 10 x 10 Stimulus/Focus: Strive to use 60% of your 1 RM for all sets. Lift on a 2-minute clock. WOD: 25-20-15-10-5 For Time (20 Minute Cap) Slam Balls (30/20)(20/15) Box Jumps (24/20)*Masters may step up. *Run 400 Meters at Each (-) (total of 4 runs) Stimulus/Focus: Try […]
24 October 2024
Warm up: Coach’s Choice Strength/Skill: Front Squat 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep. Strength Metcon: 5 Rounds For Total Reps Minute 1: Max Effort Reps at 90% of Heaviest Today Minute 2: Rest and Change Weights *Decrease weight each round: 90%, 80%, 70%, 60%, 50% Stimulus/Focus: Work as much […]