WOD / Blog

29 February 2024

Warm up: Coach’s Choice Strength/Skill: Review the movements and get ready to workout! WOD: 32 Minute EMOM Minute 1: Max Effort GHD Extensions Minute 2: Max Effort Assault Bike Calories Minute 3: Max Effort Ab Mat Sit Ups Minute 4: Max Effort Up and Overs Stimulus/Focus: A great WOD for active recovery before tomorrow’s 24.1 […]

28 February 2024

Warm up: Coach’s Choice Strength/Skill: Snatch 1 x 1 Stimulus/Focus: Use 10 minutes to find your heavy for the day. Snatch 10 x 1 Stimulus/Focus: Use 75% of your heavy. Complete one quick single every 30 seconds for 5 minutes. WOD: For Time (16 Minute Cap) 400 Meter Run 20 Snatch (95/65)(65/45) 300 Meter Run […]

27 February 2024

Warm up: Coach’s Choice Strength/Skill: Push Press 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Three 4-Minute AMRAPs (4-Minute Rest Between Each) A) 4 Minute AMRAP 8 Dumbbell Hang Power Cleans (50/35)(35/20) 4 Strict Handstand Push Ups B) 4 Minute AMRAP […]

26 February 2024

Warm up: Coach’s Choice Strength/Skill: Back Squat 1 x 1 Stimulus/Focus: Use 20 minutes to find your 1 rep max. WOD: 15 Minute AMRAP 50 Double Unders 3 – 6 – 9 – … Pull Ups Kettlebell Swings (1.5/1)(1/25#) Stimulus/Focus: This workout has a little of everything–metabolic conditioning, gymnastics and weightlifting. Find a pace and […]

24 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!

23 February 2024

Warm up: Coach’s Choice Strength/Skill: Floor Press 6 x 6 x 6 x 6 x 6 x 6 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 18 Minute GAFAP 1 – 2 – 3 – . . . Floor Press (95/65)(65/45) 2 – 4 – 6 – . . . […]