WOD / Blog

31 July 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: Five 4-Minute Rounds 40 Double Unders 20 Wall Balls (20/14)(14/10) 10/7 Row Calories *Rest remainder of the four-minute round. Stimulus/Focus: Push as hard as possible in each […]

30 July 2024

Warm up: Coach’s Choice Strength/Skill: Floor Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 10 Rounds for Time (15 Minute Cap) 10 Kettlebell Swings (1.5/1)(1/25#) 10 Toes to Bar Stimulus/Focus: Aim to do all your work unbroken. Break toes to […]

29 July 2024

Warm up: Coach’s Choice Strength/Skill: Snatch 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep. Snatch 10 x 1 Stimulus/Focus: Use 85% of your heaviest from today. Complete one snatch EMOM for 10 minutes. WOD: For Time (20 Minute Cap) 10 Chest to Bars 20 Burpees 30 Air Squats 40 Ab Mat […]

27 July 2024

Warm up: Arrive at 0900 to get set up and warmed up if you would like to do this Hero WOD. Be ready to go at 0915! Bowen: 3 rounds for time of: Run 800 meters 275-lb. deadlifts, 7 reps 10 burpee pull-ups 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm) 20 box […]

27 July 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!

26 July 2024

Warm up: Coach’s Choice Strength/Skill: Power Clean 3 x 3 x 3 x 2 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. These will all be drop and go singles. WOD: 20 Minute EMOM Min 1: Max Calorie Row Min 2: Max Wall Balls (20/14)(14/10) Min 3: […]