WOD / Blog
10 February 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!
09 February 2024
Warm up: Coach’s Choice Strength/Skill: Power Clean 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT (15 Minute Time Cap) 21 Box Jumps (24/20) *Masters may step up. Everyone must step down. 15 Strict Push Ups 9 Power […]
08 February 2024
Warm up: Coach’s Choice Strength/Skill: Back Squat 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: Five 4-Minute Rounds 5 Russian Kettlebell Swings 5 American Kettlebell Swings 5 Kettlebell Overhead Squats (Left) 5 Kettlebell Overhead Squats (Right) 10 Shuttle Runs *RX: (1.5/1)(1/25#) […]
07 February 2024
Warm up: Coach’s Choice Strength/Skill: Push Jerk 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP across the five sets. Lift on a 2-minute clock. WOD: For Time (25 Minute Cap) 27 Calorie Row 27 Wall Balls (20/14)(14/10) 21 Calorie Bike Erg 21 Handstand Push Ups *Masters RX: […]
06 February 2024
Warm up: Coach’s Choice Strength/Skill: Rope Climb Skill Work WOD: For Time (20 Minute Cap) 5 Rope Climbs 10 Alternating Dumbbell Snatch (50/35)(35/20) 15 Alternating Front Rack Lunges (50/35)(35/20) 20 Double Unders 25 Ab Mat Sit Ups 30 Burpees 25 Ab Mat Sit Ups 20 Double Unders 15 Alternating Front Rack Lunges (50/35)(35/20) 10 Alternating […]