WODs

Warm-up: Coaches choice Mobility: Basic bracing sequence and one joint rule – and WHY it’s important to do this when inverted! 10 minutes of band distractions and first rib smash. Skill: HSPU [...]

Mobility: Basic bracing sequence and one joint rule – and WHY it’s important to do this when squatting Warm-up: Partner up! 2 min ball throw mix-up then 1 min burpee-throws Pre-squat mobility: [...]

Mobility: Basic bracing sequence and one joint rule – and WHY it’s important to do this in overhead positions 10 minutes on Thoracic spine roll out, overhead tissue smash (BSL page 255 & [...]

The “Hotshots 19” WOD is a tribute to the nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in [...]

Coach Macy’s Farewell WOD “Fr.E.A.K with a partner” (First rounds of Fran, Eva, Annie, and Kelly) For time: 21 Thrusters (95/65lb) 21 Pull-ups Run 800m 30 KB swings (32k/30k) 30 [...]

Warm up: Rowing instructions and drills: add legs and practice full stroke for 2-3 mins working to 22-26 SPM (arms only rowing and body and arms rowing drills if athlete missed yesterday) [...]

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Happy Birthday to Amanda Walker ( aka Camp Amanda)! Warm-up: 2 min double-under TEST – accumulated total of DUs, does not have to be unbroken Mobility: Pressing mobilization Strength: 20 [...]

Mobility: Hips and shoulders for going OH Warm-up: 90 sec – Thruster TEST – how many can you do unbroken? no putting down the bar or pausing for long periods (85/55lb) – SCORED [...]

Mobility: Thoracic Spine, anterior shoulders, and wrist openers Warm- up: CFJC Benchmark for time SCORED – 10 min time cap – check out your score from the last time we did this: [...]