WOD / Blog
29 October 2024
Warm up: Coach’s Choice Strength/Skill: Review the movement and discuss the intent of the workout. WOD: CHAD 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lbs) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for […]
28 October 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Six 4-Minute Rounds A) 200m Run + 10 Toes to Bar + 200m Run B) 250m Row + 15 Strict Push Ups + 250m Row Stimulus/Focus: You […]
26 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!
25 October 2024
Warm up: Coach’s Choice Strength/Skill: Push Press 10 x 10 Stimulus/Focus: Strive to use 60% of your 1 RM for all sets. Lift on a 2-minute clock. WOD: 25-20-15-10-5 For Time (20 Minute Cap) Slam Balls (30/20)(20/15) Box Jumps (24/20)*Masters may step up. *Run 400 Meters at Each (-) (total of 4 runs) Stimulus/Focus: Try […]
24 October 2024
Warm up: Coach’s Choice Strength/Skill: Front Squat 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep. Strength Metcon: 5 Rounds For Total Reps Minute 1: Max Effort Reps at 90% of Heaviest Today Minute 2: Rest and Change Weights *Decrease weight each round: 90%, 80%, 70%, 60%, 50% Stimulus/Focus: Work as much […]
23 October 2024
Warm up: Coach’s Choice Strength/Skill: Rope Climb Spend some time working the skill! WOD: Partner Chipper for Time (45 Minute Time Cap) 100 Calorie Row 90 Air Squats 80 Burpees 70 Alternating Lunges 60 Toes to Bar 50 Assault Bike Calories 40 Ring Rows 30 Seated Knees to Elbow 20 Ring Dips 10 Rope Climbs […]