WOD / Blog
04 April 2023
Warm up: Coach’s Choice Strength/Skill: Review and refine the movements. Gymnastics Strength: 9 Minute EMOM Min 1: 8 Clapping Push-Ups + 20 Second Arch Rocks Min 2: 4+4 Paused Pistols Min 3: 8 Strict Toes to Bar WOD: 4 RFT (12 Minute Cap) 4 Wall Walks 8 Burpee Pull-Ups 12 Dumbbell Front Squats (50/35)(35/20) *Two […]
03 April 2023
Warm up: Coach’s Choice Strength/Skill: Clean + Front Squat + Split Jerk Build to today’s heavy of 1+1+1 Take 10 minutes to get the heaviest complex you can today. The clean is a full squat clean. Clean + Front Squat + Split Jerk 3 x 1 Use 90% of today’s heavy. Complete one complex every […]
01 April 2023
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!
31 March 2023
Warm-up: Coach’s Choice Strength/Skill: Review the Movements and Get Ready to Lift Heavy! WOD: The Other Total Clean Bench Press Overhead Squat Stimulus/Focus: This is one we didn’t do in January. Time to set a new benchmark for a lot of you. You’ll have 15 m0inutes for each movement. Bench press will be done as […]
30 March 2023
Warm-up: Coach’s Choice Strength/Skill: Jump Rope Skill Practice: Singles, Doubles, Triples, and Crossovers! WOD: Annie 50-40-30-20-10 Double-unders Sit-ups Stimulus/Focus: An absolute burner! Just settle in, and breath when it’s over. Compare your score to January’s if you have one. WOD 2: Max Effort 2k Row Stimulus/Focus: This row should be considered a “max effort” event. […]
29 March 2023
Warm-up: Coach’s Choice WOD: Cindy 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Stimulus/Focus: Compare to your score from the first week of January if you have it. WOD 2: Max Effort 1-Mile Run There will be five minutes of rest after Cindy before you start the run. Cool Down: Athlete’s Choice