WOD / Blog

15 August 2022

Warm-up: Coach’s Choice Strength/Skill: Clean (Work to WOD Weight) This should be a heavy weight for you. Aim for something around 80%-90% of your 1 RM. WOD: For Time (25 Minute Cap)800 Meter Run10 Rounds4 Burpees over the Bar2 Cleans (175/125)(125/85)Then, 800 Meter Run Stimulus/Focus: This should be a  grind of a workout. The run […]

13 August 2022

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 August 2022

Warm-up: Coach’s Choice Strength/Skill: Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 20 Minute EMOTMEven: 1 Snatch @ 75%Odd: Max Effort Burpees Stimulus/Focus: This workout has a two-part score. The first will be the weight of […]

11 August 2022

Today’s WOD is in SUPPORT of Courtney Potter. Court loves a good, long partner WOD  and these movements are just a few of her favorite. If you would like to support Courtney and her family in a tangible way during this difficult time, please feel free to bring in a gift card to any restaurant. […]

10 August 2022

Warm-up: Coach’s Choice Strength/Skill: Review the movements and get ready for the workout. WOD: For Time (20 Minute Cap)50-40-30-20-10Wall Balls (20/14)(14/10)1-2-3-4-5Rope Climbs Stimulus/Focus: This workout will be challenging in volume and skill. The wall balls will tax your entire body. The increasing reps on the rope climbs will be difficult as your body is fatigued. […]

09 August 2022

Warm-up: Coach’s Choice Strength/Skill: Back Squat (3 x 3 x 3 x 3 x 3) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: Heafner Strong!22 Minute AMRAP400 m run by in, then as many rounds as possible of:2 Power Cleans2 Front Squats2 Push Jerks2 Back SquatsOdd Rounds 10 Pull UpsEven Rounds […]