WOD / Blog
24 May 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!
23 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Snatch 1 x 1 Stimulus/Focus: Spend 20 minutes to find a new 1 rep max! WOD: For Time (30 Minute Cap) 40 Pull-Ups 40 Burpees 20 Power Snatches Rest 3 Minutes 30 Pull-Ups 30 Burpees 15 Power Snatches Rest 2 Minutes 20 Pull-Ups 20 Burpees 10 Power Snatches RX: (115/75)(75/55) Stimulus/Focus: […]
22 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Death By Deadlifts Perform 1 deadlift the first minute, 2 deadlifts the second minute, etc. Continue until you can’t complete the required reps during the minute. RX: (95/65)(65/45) RX+: (185/135)(135/95) WOD: 10 Minute AMRAP 10 Sumo Deadlift High Pulls 10 Dumbbell Box Step Overs ♀ 65-lb barbell, 20-lb dumbbells, and a […]
20 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: For Time (30 Minute Cap) 1,000-Meter Row 400-Meter Dumbbell Farmers Carry 200-Foot Handstand Walk 100-Meter Dumbbell Front-Rack Lunge ♀ 35-lb dumbbells ♂ 50-lb dumbbells Masters: (35/20) Stimulus/Focus: Choose scales, progressions, and weights that are challenging for you. Let yourself have time to struggle through hard things. That […]
19 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 6 x 6 Stimulus/Focus: All lifts will will be at 75%. Lift on a 3-minute clock. WOD: 4 Rounds For Time (15 Minute Time Cap) 400 Meter Run 50 Air Squats Stimulus/Focus: Run hard and focus on good form on your air squats. Cool Down: 50 Ab Mat Sit […]