WOD / Blog
11 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Tempo Cleans 1 x 1 Take five-seconds on the first pull (from the floor to just below the knee). From there, finish the lift explosively. Stimulus/Focus: Spend 15 minutes getting AHAP on the tempo clean. Tempo Cleans: 10 x 1 Take five-seconds on the first pull (from the floor to just […]
10 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Run and Row Mechanics WOD: This is a two-part workout with a 15 minute cap on each. You cannot start the second part until the first 15 minutes has expired. You will have a separate score for each. Depending on class size, one group may start on the rower and one […]
09 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Diane 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups Masters RX: (155/105) and Seated DB Presses (20/15) Stimulus/Focus: Benchmark time! If scaling, choose a weight that is […]
08 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Push Press 5 x 5 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: 5 RFT (20 Minute Cap) 10 Pull Ups 20 Burpees 30 Double Unders Stimulus/Focus: Complete your pull ups in no more than two sets. Find a steady pace on your burpees. Aim to do […]
07 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (12 Minute Cap) 15-12-9-12-15 Front Squats (115/75)(75/55) American Kettlebell Swings (1.5/1)(1/25#) RX+: (155/105)(105/70) and (2/1.5)(1.5/1) Stimulus/Focus: This out and back will challenge you mentally–with the […]