WOD / Blog
17 October 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Strength Metcon: Max Unbroken Floor Press Reps at 60% of Today’s 1 RM Stimulus/Focus: You’ll have 2 minutes to rest after your final rep. Adjust your weight […]
16 October 2023
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP over the 5 sets. Lift on a 2-minute clock. WOD: For Time (20 Minute Cap) 400 Meter Run 30 Power Snatches (95/65)(65/45) 400 Meter Run 30 Overhead Squats (95/65)(65/45) 400 Meter Run […]
14 October 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!
13 October 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 10 x 10 Stimulus/Focus: Use 60% for all sets. Lift on a 2-minute clock. Reps must be unbroken. WOD: Teams of 2 for Time (15 Minute Cap) 12 – 9 – 6 Cleans (95/65)(65/45) 24 – 18 – 12 Synchro Slam Balls (30/20)(20/15) 12 – 9 – 6 Thruster […]
12 October 2023
Warm up: Coach’s Choice Strength/Skill: 10 Minutes to Work Max Height Box Jump or Seated Box Jumps WOD: Filthy Fifty 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 back extensions 50 wall-ball shots 50 burpees 50 double-unders Men: 24-inch box, 36lb KB, 45-lb. push press, […]
11 October 2023
Warm up: Coach’s Choice Strength/Skill: Push Jerk 10 Minutes to Build to Your Heavy for the Day Stimulus/Focus: Get heavy! Strength Metcon: 10 Minute EMOM Even: Max Reps @ 90% Odd: Change Weight and Rest Even: Max Reps @ 80% Odd: Change Weight and Rest *Continue for 70%, 60% and 50% Stimulus/Focus: These reps do […]