WOD / Blog
01 February 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!
31 January 2025
Warm up: Coach’s Choice Strength/Skill: Gymnastics Skill Development: TTB For Quality: 1. 3 x 10 Kip Swings 2. 10 x 1 Jump to Hollow 3. 2 x 5 Kipping Leg Raises to 90 4. 5 x 1 Kip Swing + 1 Leg Raise to 90 + 1 TTB 5. 1 x Technical Max TTB 6. […]
30 January 2025
Warm up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 3 Rounds (5 Minutes Work/2 Minutes Rest) 5 Minute AMRAP 10 Goblet Squats (1.5/1)(1/25#) 10 Goblet Lunges (1.5/1)(1/25#) 10 Box Jumps (24/20) *Masters may step up. Everyone […]
29 January 2025
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 6 x 6 x 6 x 6 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (16 Minute Time Cap) 30 – 20 – 10 Pull Ups Hand Release Push Ups Rest 2 Minutes, Then: 15-10-5 Chest to Bar Pull Ups Handstand […]
28 January 2025
Warm up: Coach’s Choice Strength/Skill: Back Squat 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 24 Minute EMOM Minute 1: Row Minute 2: Wall Balls (20/14)(14/10) Minute 3: Bike Erg Minute 4: Burpees Stimulus/Focus: Complete as many reps as possible for each movement […]
27 January 2025
Warm up: Coach’s Choice Strength/Skill: Power Snatch 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 18 Minute AMRAP 30 Double Unders 20 Ab Mat Sit Ups 10 Seated Dumbbell Presses (35/20)(20/15) Stimulus/Focus: Find a steady pace and just keep moving. None […]