WOD / Blog
28 November 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 4 x 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Six 3-Minute Rounds Round 1: 10 Burpee Box Step Overs (24/20) 10 Alternating Dumbbell Hang Snatches (50/35)(35/20) 10 V-Ups Round 2: 10 Box Step […]
27 November 2023
Warm up: Coach’s Choice Strength/Skill: Snatch 1 x 1 Stimulus/Focus: Use 20 minutes to get AHAP for 1 rep. WOD: 12 Minute AMRAP 10 – 20 – 30 – … Double Unders 1 – 2 – 3 – Snatch (135/95)(95/65) Stimulus/Focus: This workout is forcing you to lift heavy under cardiovascular strain. If scaling chose […]
25 November 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!
24 November 2023
Warm-up: Coach’s Choice Strength/Skill: Review the Movements and Get Ready to Work! WOD: Barbara Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* Stimulus/Focus: Shoot for a new PR on our annual post Thanksgiving Day benchmark Cool Down: Run 400 Meters
23 November 2023
Warm-up: Athlete’s Choice Strength/Skill: Get ready to run! WOD: 5k Run Stimulus/Focus: Run the 5K Turkey Trot with friends and family before you go enjoy Thanksgiving meals with those you love! Cool Down: Visit with family for Thanksgiving!
22 November 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP. Strength Metcon: 5 Minute Clock 30 Seconds ME Power Clean Reps (70%) 30 Seconds Rest Stimulus/Focus: Accumulate as many reps as possible in your 30 seconds of work. They do not have to be unbroken or touch and go. […]