WOD / Blog
15 December 2025
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 5 x 5 Stimulus/Focus: Complete all sets at 80% and lift on a 2-minute clock. WOD: For Time (12 Minute Time Cap) 15-12-9-12-15 Overhead Squat (95/65)(65/45) Slam Balls (30/20)(20/15) Stimulus/Focus: The out and back design of this workout will test you physically and mentally. Try to complete each set […]
13 December 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!
12 December 2025
Warm-Up: Coach’s Choice Strength/Skill: Push Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute Partner AMRAP Partner A: Row Partner B: Completes the following: 10 Dumbbell Push Press (35/20)(20/15) 10 Burpees Over the Dumbbells *Switch after partner B completes […]
11 December 2025
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: 5 RFT (20 Minute Time Cap) 25 Wall Balls (20/14)(14/10) 25 Box Jumps (24/20)*Masters may step up. Everyone must step down. Stimulus/Focus: This workout is high in […]
10 December 2025
Warm-Up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: 20 Minute AMRAP 200 Meter Run 50 Double Unders 5 Wall Walks Stimulus/Focus: This is a long time domain with difficult movements. Choose challenging scales for you. Find a pace and settle into it. The run counts as 1 rep. Cool Down: Tabata Diagonal Planks Holds
09 December 2025
Warm-Up: Coach’s Choice Strength/Skill: Snatch 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (22 Minute Time Cap) 21-18-15-12-9-6-3 Ring Dips *Complete 3 Snatches (135/95)(95/65) after each round of dips. Stimulus/Focus: This should be a challenging workout-both in weight and […]