WOD / Blog
07 January 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!
06 January 2023
Warm-up: Coach’s Choice Strength/Skill: Review the Movements and Get Set Up to Workout! WOD: 12 Days of Christmas 1 – Wall Walk 2 – KB Swings (1.5/1) 3 – Pull Ups 4 – Wall Balls (20/14) 5 – HRPUs 6 – Slam Balls (30/20) 7 – Ab Mat Sit Ups 8 – G20 (45/25) 9 […]
05 January 2023
Warm-up: Coach’s Choice Strength/Skill: Double Under Skill Practice WOD: Annie 50-40-30-20-10Double-undersSit-ups Stimulus: An absolute burner! Just settle in, and breath when it’s over. WOD: 2k Row Max Effort 2k Row Stimulus: This row should be considered a “max effort” event. Pull hard, and stay braced, it’ll be over before you know it! Cool Down: 3 […]
04 January 2023
Warm-up: Coach’s Choice WOD: Cindy 20-Minute AMRAP of:5 Pull-ups10 Push-ups15 Squats Stimulus: Set a baseline for muscular endurance! Cool Down: Alternating Tabata Superman/Hollow Rock Holds
03 January 2023
Warm-up: Coach’s Choice WOD: Fight Gone Bad 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest. Stimulus: How hard can you push for […]