WOD / Blog
21 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Shoulder 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: 5 RFT (25 Minute Time Cap) 5 Dumbbell Shoulder Press (Standing)(35/20)(20/15) 5 Devils Press (35/20)(20/15) 1 Super Suicide *Use two dumbbells in both movements. Stimulus/Focus: Complete the […]
19 July 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!
18 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Snatch 1 x 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 14 Minute EMOM Minute 1: Max Effort Snatch (70% of 1 RM from today) Minute 2: Max Effort Burpees over the Bar Stimulus/Focus: Accumulate as many […]
17 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 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 (20 Minute Cap) 21-18-15-12-9-6-3 Dumbbell Push Jerk (35/20)(20/15) Pull Ups *RX+: (50/35)(35/20) and Chest to Bars Stimulus/Focus: Aim to complete each round of work in […]
16 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Paused Back Squat 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP. The pause will be 3 seconds in the bottom of the squat. Paused Back Squat: 10 x 1 Stimulus/Focus: Complete one rep EMOM for 10 minutes. Use 90% for all lifts. WOD: 4 RFT (16 Minute Cap) 400 Meter […]
15 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: 30 Minute GAFAP 1 Handstand Push Up 5 Ab Mat Sit Ups 10 Double Unders *Increase by 1, 5, and 10 reps each round. *RX+: Strict and GHDs Stimulus/Focus: Choose HSPU scales that challenge you. Rest on the sit ups. If practicing dubs, give 10 seconds of […]