WOD / Blog

11 July 2022

Warm-up: Coach’s Choice Strength/Skill: 3-Position Snatch (20 Minutes to Find Your 1 RM) Use this time to get AHAP. The movement starts with a high hang snatch, then hang snatch, then full snatch. WOD: For Time  (15  Minute Cap)50-40-30-20-10Double Unders5-4-3-2-13-Position Snatch (60%) Stimulus/Focus: This will be a demanding workout on the cardiovascular system. It should […]

09 July 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!

08 July 2022

Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 5) Use 80% for all sets. Lift on a 3-minute clock. WOD: 4 Rounds for Time and Reps400 Meter RunMax Effort Unbroken Floor Press (135/95)(95/65) Stimulus/Focus: The goal of today’s workout is to push as hard as you can in both parts. You need to run fast […]

07 July 2022

Warm-up: Coach’s Choice Strength/Skill: Deadlift (1 x 1 x 1 x 1 x 1 x 1 x 1) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time (9 Minute Cap)21-15-9BurpeeWall Ball (20/14)(14/10) Stimulus/Focus: This workout should be an all out sprint. Try to go unbroken and not stop! Just go! […]

06 July 2022

Warm-up: Coach’s Choice Strength/Skill: Back Squat (Warm up to your 75% for the WOD) WOD: 40 Minute Clock-Every Other Minute*5 Back Squats at 75% of 1 RM Stimulus/Focus: Heavy on the legs. Lots of volume. You can only click RX if you use 75% of your most current 1 RM and complete all 100 reps […]

05 July 2022

Warm-up: Coach’s Choice Strength/Skill: Max Height Box Jump Ten minute clock to find max height box jump. WOD: Four 5-Minute Cap Couplets3 RFT10 Box Jumps (24/20)10 Dumbbell Alternating Power Snatch (50/35) Stimulus/Focus: You will complete this same three round couplet four times. Each workout will have a 5-minute cap. Try to complete it as fast […]