WOD / Blog
12 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 30-20-10 (10 Minute Time Cap) Shoulder Press (65/45)(45/35) Front Rack Lunges (65/45)(45/35) Stimulus/Focus: Complete each round in no more than two sets. Cool Down: 3 Rounds 5 […]
11 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Clean 6 x 2 Stimulus/Focus: All lifts will be at 65%, focusing on “speed under the bar.” Lift on a 2 minute clock. WOD: 10 Rounds For Time (20 Minute Time Cap) 20 Double Unders 10 Alternating DB Snatch (50/35)(35/20) 5 Cleans (135/95)(95/65) Stimulus/Focus: Move quickly through the Dubs and DB […]
09 August 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!
08 Friday 2025
Warm-Up: Coach’s Choice Strength/Skill: Review the movements and get ready to work. WOD: The Longest Mile For Time (No Time Cap/AKA Stop when you have had enough!) 400 Meter Farmers Carry (50/35)(35/20)*2 Dumbbells* 400 Meter Lunge 400 Meter Burpee Broad Jump 400 Meter Backward Run Stimulus/Focus: Marc says, “This is going to be a challenge. […]
07 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 5 x 5 Stimulus/Focus: All lifts are done at 75% of 1 RM. Lift on a 2 minute clock. WOD: 7 Rounds For Time (18 Minute Cap) 21 Double Unders 14 Wall Balls (20/14)(14/10) 7 Deadlifts (165/115)(115/75) Stimulus/Focus: Attempt to complete all work unbroken. Make all transitions as quickly as […]
06 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Handstand Skill Work Spend time upside down. Work on push ups, holds, walks, etc. Stimulus/Focus: Spend 10 minutes working on getting inverted! WOD: Four 5-Minute Rounds Round 1: Wall Walks and Ring Rows Round 2: Handstand Push Ups and Pull Ups Round 3: Strict Handstand Push Ups and Strict Pull Ups […]