WOD 1.25.2026

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A. For Time and Load On A 30:00 Clock, Complete... 0:00-18:00 800M Run 30 Bar Facing Burpee 30 Shoulder-to-Overhead 61/43 30 Bar Facing Burpees 800M Run 18:00 Time Cap, Then Immediately Into... 18:00-30:00 Establish A 5RM…

WOD 1.24.2026

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A. For Time 4 Rounds 12 Back Rack Lunge Steps 70/47 14 Toes-to-Bar 16 Kettlebell Swing 1.5/1P 16:00 Time Cap B. For Load E2MOM x 12 Minutes Power Clean 3-3-3-3-3-3 - Must Be Touch-n-Go Reps

WOD 1.23.2026

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A. For Time Double Unders 30-60-90-120 Alternating DB Snatch 50/35# 40-30-20-10 12:00 Time Cap B. For Load EMOM x 5 MInutes Back Squat 2-2-2-2-2 Back Squat E2MOM x 10 Minutes 2-2-2-2-2

WOD 1.22.2026

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A. For Max Reps 5 x 1:30 AMRAP x 4 Rounds Interval 1 | 1:30 Row for Calories Interval 2 | 1:30 Sit-up Interval 3 | 1:30 Bike for Calories Interval 4 | 1:30 Burpees Interval 5 | 1:30 Rest  

WOD 1.21.2026

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A. For Time 4 Rounds 20 Box Jump Over 24/20" 15 Chest-to-Bar Pull Up 12:00 Time Cap B. For Load E2MOM x 16 Minutes (8 Rounds) Push Press 5-5-5-4-4-4-3-3

West Coast Classic 2026

We kicked off the 2025 competition season in Pleasanton at the West Coast Classic, hosted by West Coast Olympic Gymnastics Academy. This meet was our first of the season and served as a great early-season tune-up, especially for several athletes…

WOD 1.20.2026

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A. For Time 10:00 AMRAP 5 Power Clean 93/65 5 Wall Walks For Load Every 2:30 x 10 Minutes (4 Rounds) Defecit Deadlift 10-10-10-10

WOD 1.19.2026

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A. Interval Training 3 Rounds, :40 On / :20 Off, Alternating Between... Minute 1: Push Up Minute 2: Single Dumbbell Box Step Overs 50/35#, 24/20" Minute 3. Shoulder-to-Overhead 61/43 Minute 4. Any Machine Calories Minute 5.…

WOD 1.18.2026

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A. Superset Bent Row 3-3-3-3-3 Straight Body Lift 3-3-3-3-3 B. Each Round For Time Every 2:30 x 6 Rounds 200M Run 12 Russian Kettlebell Swing 2/1.5P 9 Burpee-over-Kettlebell - Score Is Slowest Round

WOD 1.17.2026

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A. For Time "Amanda" 9-7-5 Reps Of Ring Muscle Up Squat Snatch 61/43 12:00 Time Cap - Compare To February 7, 2024 B. For Load EMOM x 5 Minutes 1 Squat Snatch Every 1:30 x 9 Minutes 1 Snatch Deadlift - Mid-Shin,…