WOD / Blog
02 January 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 Rounds 90 Seconds Work/90 Seconds Rest 15 Deadlifts (225/155)(155/105) Max Wall Balls in Remaining Time (20/14)(14/10) Stimulus/Focus: This will be tough on the legs. […]
01 January 2024
Warm up: Coach’s Choice Strength/Skill: Review the Movements and Get Ready to Work! WOD: Partner WOD For Time (60 Minute Cap) 100 Burpees 200 Pull Ups 200 Ab Mat Sit Ups 200 Hand Release Push Ups 200 Air Squats 100 Burpees *One partner works, one partner rests. *Split work however you would like. Stimulus/Focus: Have […]
30 December 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!
29 December 2023
Warm up: Coach’s Choice Strength/Skill: Sumo Deadlift 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT (18 Minute Cap) 30 Wall Balls (20/14)(14/10) 30 Alternating Dumbbell Snatches (50/35)(35/20) 30 Box Jump Overs (24/20) *Masters may step up. Everyone must step […]
28 December 2023
Warm up: Coach’s Choice WOD: Fran 21-15-9 Thrusters, 95# / 65# Pull-ups Stimulus/Focus: Benchmark time! Go for a PR! You’ll have 5 minutes to rest before the next WOD. Masters’ RX: 65/45. Narf 9-15-21 Pull Ups Thrusters (95/65)(65/45) Stimulus/Focus: Reverse benchmark time! Go for a PR! Masters’ RX: 65/45. You’ll have 5 minutes to rest […]
27 December 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 10 x 8 x 6 x 4 x 2 Stimulus/Focus: Start at 50% and get AHAP. Lift on a 2-minute clock. WOD: 6 Rounds 1 Minute Work/1 Minute Rest 10/7 Calorie Row Max Distance Kettlebell Goblet Walking Lunges (1.5/1)(1/25#) *One kettlebell. Each five-foot increment counts as 1 rep. […]