WOD / Blog
10 February 2025
Warm up: Coach’s Choice Strength: Snatch Pull + Below the knee Snatch 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP. Snatch Pull + Below the knee Snatch 5 x 1 Stimulus/Focus: Use 90% and complete one complex EMOM for 5 minutes. WOD: For Time (18 Minute Cap) 300m Run 30 Kettlebell Alternating Hang Snatches […]
08 February 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!
07 February 2025
Warm up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: For Time (10 Minute Time Cap) 21-18-15-12-9-6-3 Handstand Push Ups Masters RX: Seated DB Presses (20/15) 3-6-9-12-15-18-21 Kettlebell Swings (1.5/1)(1/25#) RX+: Strict HSPUs and (2/1.5)(1.5/1) *35/20 Seated […]
06 February 2025
Warm up: Coach’s Choice Strength/Skill: Push Jerk 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 4 Rounds (2 Minutes Work/2 Minutes Rest) Buy In: 10/7 Calorie Row Then, AMRAP in Remaining Time: 5 Box Jumps (24/20)*Masters may step up. Everyone steps […]
05 February 2025
Warm up: Coach’s Choice Strength/Skill: 3-Position Power Clean 1 x 1 High Hang Power Clean Hang Power Clean Power Clean Stimulus/Focus: Spend 15 minutes getting AHAP. 3-Position Power Clean: 10 x 1 High Hang Power Clean Hang Power Clean Power Clean Stimulus/Focus: Complete one rep of the complex at 90% EMOM for 10 minutes. WOD: […]
04 February 2025
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (12 Minute Time Cap) 60 Dumbbell Facing Burpees 60 Alternating Dumbbell Snatches (50/35)(35/20) 60m Dumbbell Overhead Walking Lunges (50/35)(35/20) *One dumbbell for all movements. […]