WOD / Blog
07 August 2024
Warm up: Coach’s Choice WOD: Jackie For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Stimulus/Focus: Benchmark #2! Focus on being efficient on the row, with strong, steady pulls, and lots of leg drive. Thrusters are light, and should be accomplished in no more than 3 sets. Aim for higher […]
06 August 2024
Warm up: Coach’s Choice Strength/Skill: Jump Rope Skill Work: Spend 10 minutes working single unders, double unders, triple unders and crossovers. WOD: 50 – 40 – 30 – 20 – 10 Reps for Time (35 Minute Time Cap) Burpees Alternating Goblet Lunges (50/35)(35/20) Ab Mat Sit Ups Alternating Dumbbell Hang Snatches (50/35)(35/20) Stimulus/Focus: This will […]
05 August 2024
Warm up: Coach’s Choice WOD: Helen 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Stimulus/Focus: Benchmark time! Push hard on every round to set a baseline or a PR. Run target should be sub 2 minutes. Scale the run accordingly. KB swings should be unbroken. Pull ups should […]
03 August 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!
02 August 2024
Warm up: Coach’s Choice Strength/Skill: Max Height Box Jump Stimulus/Focus: Spend 10 minutes getting as high as possible on your max height box jump. WOD: Partner Chipper For Time 100 Pull Ups 100 Box Jumps (24/20) *Masters may step up. 100 Hand Release Push Ups RX+: Strict Pull Ups and Push Ups; (30/24) Stimulus/Focus: One […]