WOD / Blog
24 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 6 x 6 x 6 x 6 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (12 Minute Time Cap) 10 Deadlifts (165/115)(115/75) 20 Wall Balls (20/14)(14/10) 30 Double Unders Stimulus/Focus: Complete all reps unbroken if possible. The weight should me light to moderate […]
23 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (18 Minute Time Cap) 400 Meter Run 15 Toes to Bar 30 Push Jerks (115/75)(75/55) 800 Meter Run 30 Push Jerks (115/75)(75/55) 15 Toes to […]
22 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Hang Power Clean 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep. 10 Minute EMOM Minute 1: 1 Hang Power Clean (@ 70%) Minute 2: 2 Hang Power Clean (@ 70%) Add a rep each minute until minute 10 (10 reps). If you cannot complete the prescribed reps, […]
20 September 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!
19 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Five 2-Minute Rounds: Max Effort Unbroken Shoulder Press Reps at 70% of 1 RM from Today Stimulus/Focus: Use 70% of your heaviest from today. You have two minutes […]
18 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Sumo Deadlift 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP for 1 rep. WOD: Chipper for Time (30 Minute Time Cap) 100 Air Squats 90 Russian Kettlebell Swings (1.5/1)(1/25#) 80 Alternating Lunges 70 Plate Ground to Overheads (45/25)(25/15) 60 Ab Mat Sit Ups 50 Wall Balls (20/14)(14/10) 40 Burpees 30 […]