WOD / Blog
06 February 2024
Warm up: Coach’s Choice Strength/Skill: Rope Climb Skill Work WOD: For Time (20 Minute Cap) 5 Rope Climbs 10 Alternating Dumbbell Snatch (50/35)(35/20) 15 Alternating Front Rack Lunges (50/35)(35/20) 20 Double Unders 25 Ab Mat Sit Ups 30 Burpees 25 Ab Mat Sit Ups 20 Double Unders 15 Alternating Front Rack Lunges (50/35)(35/20) 10 Alternating […]
05 February 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 5 x 4 x 3 x 2 x 1 x 2 x 3 x 4 x 5 Stimulus/Focus: Start at 70% and get AHAP. You will lift on a 2-minute clock. Try to maintain the same weight in the second half as you did in the first half. […]
03 February 2024
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 February 2024
Warm up: Coach’s Choice Strength/Skill: Tall Clean 3 x 3 Stimulus/Focus: Start at 40% of your most current 1 RM clean and get AHAP. Lift on a 2-minute clock. Clean 1 x 1 Stimulus/Focus: Use 10 minutes to work towards a heavy single. WOD: 10 RFT (12 Minute Cap) 35 Double Unders 3 Squat Cleans […]
31 January 2024
Warm up: Coach’s Choice Strength/Skill: Push Press 5 x 5 Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 10 Handstand Push Ups 15 Box Jumps Overs (24/20) *Masters may step up; Everyone must step down. 20 Kettlebell Swings (1.5/1)(1/25#) Stimulus/Focus: Try to complete all work unbroken. Aim for […]
30 January 2024
Warm up: Coach’s Choice Strength/Skill: Snatch Grip Deadlift 1 x 1 Stimulus/Focus: Use 10 minutes to find your heavy single for the day. Snatch Grip Deadlift 10 x 2 Stimulus/Focus: Complete two reps EMOM for 10 minutes. Use 85% of your heavy for the day. WOD: 16 Minute EMOM (4 Rounds) Min 1: 10/7 Calorie […]