WOD / Blog
20 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: For Time (30 Minute Cap) 1,000-Meter Row 400-Meter Dumbbell Farmers Carry 200-Foot Handstand Walk 100-Meter Dumbbell Front-Rack Lunge ♀ 35-lb dumbbells ♂ 50-lb dumbbells Masters: (35/20) Stimulus/Focus: Choose scales, progressions, and weights that are challenging for you. Let yourself have time to struggle through hard things. That […]
19 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 6 x 6 Stimulus/Focus: All lifts will will be at 75%. Lift on a 3-minute clock. WOD: 4 Rounds For Time (15 Minute Time Cap) 400 Meter Run 50 Air Squats Stimulus/Focus: Run hard and focus on good form on your air squats. Cool Down: 50 Ab Mat Sit […]
17 May 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!
16 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Set of 5 reps at 75% and increase weight as the reps decrease. Work to a heavy single to finish the week! Lifts will be on a 2-minute clock. WOD: 5 RFT (15 Minute Cap) 35 Double Unders 10 […]
15 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start lifting at 75% and get AHAP. Lift on a 2-minute clock. WOD: 21-15-9 For Time (10 Minute Cap) Front Squats (205/145)(145/100) Chest to Bar Stimulus/Focus: This is a heavy workout. If scaling, choose a weight that […]
14 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Turkish Get Up 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP. Use objects other than a barbell-dumbbells, kettlebells, wall balls, slam balls, etc. WOD: 8 Minute AMRAP: 8 Kettlebell Goblet Squats 8 Handstand Push-Ups *Rx (2/1.5)(1.5/1) Master: Seated DB Presses (20/15) Stimulus/Focus: The weight should challenge you. Strive for 6 […]