WOD / Blog
25 November 2023
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!
24 November 2023
Warm-up: Coach’s Choice Strength/Skill: Review the Movements and Get Ready to Work! WOD: Barbara Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* Stimulus/Focus: Shoot for a new PR on our annual post Thanksgiving Day benchmark Cool Down: Run 400 Meters
23 November 2023
Warm-up: Athlete’s Choice Strength/Skill: Get ready to run! WOD: 5k Run Stimulus/Focus: Run the 5K Turkey Trot with friends and family before you go enjoy Thanksgiving meals with those you love! Cool Down: Visit with family for Thanksgiving!
22 November 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP. Strength Metcon: 5 Minute Clock 30 Seconds ME Power Clean Reps (70%) 30 Seconds Rest Stimulus/Focus: Accumulate as many reps as possible in your 30 seconds of work. They do not have to be unbroken or touch and go. […]
21 November 2023
Warm up: Coach’s Choice Strength/Skill: Push Press 5 x 5 Stimulus/Focus: Use 80% for all five sets of five reps. Lift on a 2-minute clock. WOD: For Time (7 Minute Cap) 21 – 15 – 9 Toes to Bar Kettlebell Goblet Squats (1.5/1)(1/25#) For Time (7 Minute Cap) 9 – 15 – 21 Kettlebell Swings […]
20 November 2023
Warm up: Coach’s Choice Strength/Skill: Front Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP across the five rounds. Lift on a 2-minute clock. WOD: 5 Rounds (4 Minutes Work/2 Minutes Rest) 200 Meter Run 5 Devils Press (50/35)(35/20) 10 Dumbbell Box Step Overs (50/35)(35/20) Max Calories […]