WOD / Blog
27 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 2 x 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Add result WOD: For Time (16 Minute Cap) 21-15-9-15-21 Back Squats (115/75)(75/55) Toes to Bar Stimulus/Focus: This is a fun little out and back. […]
26 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Ten 3-Minute Rounds 10 Floor Press (95/65)(65/45) 15 Burpees 20 Double Unders Stimulus/Focus: Complete the work as quickly as possible. You have any time remaining in the 3 minutes […]
26 July 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!
25 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Rig Skill Work: Work strict and kipping movements. Practice pull ups, toes to bar, and bar muscle ups. WOD: 20 Minute AMRAP 250 Meter Row 10 American Kettlebell Swings (1.5/1)(1/25#) 1 Bar Muscle Up Stimulus/Focus: This should be a quick moving workout. Aim for 8-10 rounds. Choose a gymnastics scale that […]
24 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Back Rack Lunge 1 x 2 Stimulus/Focus: Spend 15 minutes getting as heavy as possible for 2 back rack lunges (1 per side). Back Rack Lunge: 10 x 2 Stimulus/Focus: Use 80% of your heaviest from today. Complete 1 rep per side EMOM. WOD: 5 RFT (15 Minute Cap) 10 Back […]