WOD / Blog
05 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Start lifting at 85% of 1 rep max and get AHAP. Lift on a 3 minute clock. WOD: On a 2-minute clock: 25 front squats (115/75)(75/55) Max-calorie row in the remaining time Rest 2 minutes On a 2-minute clock: […]
04 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Power Snatch 3 x 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start lifting at 70% of 1 rep max and get AHAP. Lifts will be on a 2 minute clock. WOD: Randy For Time: 75 Power Snatches, (75/55) (55/35) In honor of Randy Simmons, 51, a 27 year […]
02 August 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!
01 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Double-Unders Stimulus/Focus: Spend 10 minutes working on being smooth and efficient while on the jump rope. WOD: Annie 50-40-30-20-10 Double-unders Sit-ups Stimulus/Focus: This should be a fast burner of a wod. Work in large sets. Challenge yourself to go unbroken! Cool Down: ROMWOD
31 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Clean 1 x 1 Stimulus/Focus: This is your chance to work on getting a new 1 rep max! Focus on bar path and acceleration past the knees. Fast hips and fast elbows! You’ll have 20 minutes to get AHAP. WOD: Helen 3 Rounds for time of: 400m Run 21 Kettlebell Swings, […]
30 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 5 x 5 Stimulus/Focus: All sets should be performed at 75 – 80%. Lift on a 2-minute clock. WOD: 20 Minute Alternating EMOM Minute 1: Max Effort Pistols Minute 2: Max Effort Knees to Elbow Stimulus/Focus: Treat this as a skill day. Challenge yourself with scales that are difficult […]