WOD / Blog

21 June 2025

No Open Gym today. Today we’re doing “Murph” to memorialize the tragedy that took place 28 June 2005. All participating athletes will register on “The Murph Challenge” site to reserve their spot, and make a donation to the Murph Foundation.

20 June 2025

Warm-Up: Coach’s Choice Strength/Skill: 3-Position Snatch 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP for one complex: high hang snatch, hang snatch, snatch. 3-Position Snatch: 15 x 1 Stimulus/Focus: Use 70% for all lifts. Complete one complex EMOM for 15 minutes. WOD: CrossFit Games Open 12.1 7-Minute AMRAP of: Burpees to a 6″ target […]

19June 2025

Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 6 x 4 Stimulus/Focus: Use 75% for all sets. Lift on a 2-minute clock. 6 WOD: For Time (10 Minute Cap) 10-9-8-7-6-5-4-3-2-1 Shoulder Press (95/65)(65/45) 1-2-3-4-5-6-7-8-9-10 Box Jumps (30/24)(24/20) Stimulus/Focus: Treat this as a sprint. Try to complete each round without breaking. Cool Down: 3 Rounds 15 GHD Sit […]

18 June 2025

Warm-Up: Coach’s Choice Strength/Skill: Ring Work: Spend 15 minutes working muscle up progressions. WOD: 25 Minute GAFAP 1 Ring Muscle Up 2 Alternating Lunges 3 Double Unders *Add 1 RMU, 2 lunges, and 3 double unders each round. Stimulus/Focus: Find a steady pace and settle into this long time domain. Cool Down: Tabata Couch Stretch

17 June 2025

Warm-Up: Coach’s Choice Strength/Skill: Thruster 6 x 3 Stimulus/Focus: Complete all sets with 80% of your 1 RM. Lift on a 2-minute clock. This weight should be heavier than what you plan to use in the benchmark workout. WOD: Fran 21-15-9 Thrusters, 95# / 65# Pull-ups Stimulus/Focus: This is a CrossFit benchmark workout. Have fun […]

16 June 2025

Warm-Up: Coach’s Choice Strength/Skill: Sumo Deadlift 3 x 3 x 2 x 2 x 1 x 1 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on 2-minute clock. WOD: 4 RFT (18 Minute Cap) 400 Meter Run 50 Slam Balls (30/20)(20/15) Stimulus/Focus: Push hard on the run. Try to complete big sets of […]