WOD / Blog
07 October 2024
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 1 x 1 Stimulus/Focus: Spend 20 minutes trying to find a heavy single. WOD: 15 Minute AMRAP 12 Overhead Squats (95/65)(65/45) 9 Burpees Over the Bar (Lateral) 6 Toes to Bar Stimulus/Focus: Try to complete the overhead squats and toes to bar unbroken. Find a steady pace on […]
05 October 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!
04 October 2024
Warm up: Coach’s Choice Strength/Skill: Push Press 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 20 RFT (25 Minute Cap) 4 Air Squats 3 Push Ups 2 Alternating Lunges 1 Ring Muscle Up Stimulus/Focus: This workout is a short rep scheme, but a lot of rounds. You […]
03 October 2024
Warm up: Coach’s Choice Strength/Skill: Front Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 15 Wall Balls (20/14)(14/10) 15 Pull-Ups 15 Box Jumps (24/20) Masters may step up. Everyone must step down. RX+: (30/20)(20/14); chest to bar; […]
02 October 2024
Warm up: Coach’s Choice Strength/Skill: 9 Minute EMOM Min 1: 30 Second Pike Hold on the Wall Min 2: 30 Second Wall Facing Handstand Hold Min 3: 30 Seconds Handstand Shoulder Taps WOD: 12 Rounds (2 Min Work/1 Minute Rest) A) AMRAP: 200m Run Max Wall Walks B) AMRAP: 250m/200m Row Max Handstand Push Ups […]
01 October 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 3 x 2 x 1 x 2 x 3 Stimulus/Focus: Choose your own weights to get the highest total pounds lifted that you can! If you miss a set, you cannot reattempt it or count it. Lift on a 2-minute clock. You will enter your heaviest single here. […]