WODs

January 07, 2020 Tuesday


January 06, 2020 Monday

2020 NoCoast Benchmark.


January 04, 2020 Saturday

Oly Class - 10:15am - See notes

i) 1 Snatch Balance + 1 OHS, 5x1 ii) Snatch Lift offs, 5x2 iii) 2 Second Pulls + 1 Power Snatch, 5x1 iv) 3 Position Snatch, 6x1 ** Keep load at a weight that allows perfect movement.


January 03, 2020 Friday

HIITFit Class - See Notes

3 rounds, 1 min Max Effort, 1 min rest after all 3 exercises Band ring dips DB jump squat Manmakers 4 rounds: (8 cap) 14 R DB OH press to reverse lunge 14 L DB OH press to reverse lunge 16 DB back fly 15 AMRAP 10 Pushup w/ 2 knee tucks 10 Bike 15 Ring rows 15 Bike 100 single / 50 du 10 Bike Core- 5 AMRAP 20 Bird dogs 15 R side plank hip dips 15 L side plank hip dips


January 02, 2020 Thursday

Deload/Recovery Week Spend any extra time this week mobilizing and recovering. We will be starting a new Black Track Strength Cycle next week.

HIITFit Class - See Notes

3 rounds, 1 min Max Effort, 1 min rest after all 3 exercises Band ring dips DB jump squat Manmakers 4 rounds: (8 cap) 14 R DB OH press to reverse lunge 14 L DB OH press to reverse lunge 16 DB back fly 15 AMRAP 10 Pushup w/ 2 knee tucks 10 Bike 15 Ring rows 15 Bike 100 single / 50 du 10 Bike Core- 5 AMRAP 20 Bird dogs 15 R side plank hip dips 15 L side plank hip dips


January 01, 2020 Wednesday

Happy New Year - Partner WOD

10am Class WOD Only


December 31, 2019 Tuesday

Partner WOD

Every time you switch partners, do 40 Partner Plank Claps. Each partner must do each movement every round. ** Evening Classes are Cancelled


December 30, 2019 Monday

HIITFit Class - See Notes

5 AMRAPS x 2 rounds - 1:00 rest b/w 8 Burpee KB Swing 15 KB Dl + High Pull 16 KB Goblet Lunge -- 6 DB Renegade Row 20 DB Jump Squat 15 DB Oh Press -- 10 DB Bentover Fly + Tri Kickback 12 DB Thrusters 8 Devil Press — 8 Box handstand pushup 10 Box jumps 14 KB swing Core - 4 rounds 30 Mountain climbers 15 Toes to kb :30 plank hold


December 28, 2019 Saturday

Partner WOD


December 27, 2019 Friday

HIITFit Class - See Notes

:50/:10 x 4 (16 min) KB swing Ball slam Jump lunges Burpees 12 AMRAP 10 Burpee w/ 2 pushups 15 Box jumps (grey box) 30 Incline mountain climbers 10 Squat jumps 4 rounds (8 cap) 15 KB Thrusters 16 Lateral box jumpover (grey box) 15 Trip dips 16 KB sit-up Core - 4 rounds 30 SB Russian twists 40 frogged crunches 30 Plank up downs


December 26, 2019 Thursday

Partner WOD

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December 25, 2019 Wednesday

Merry Christmas

Rest Day

NoCoast is closed today. Thank you for being apart of our community, we love and appreciate you all. Have a Merry Christmas and enjoy the day with your family. Sam and Dan.


December 24, 2019 Tuesday

12 Days of Christmas

*** 10am CLASS ONLY *** This workout is like the song, 1 Wall Walk / 2 Devil Press + 1 WW / 3 Pull ups + 2 DP + 1 WW and so on


December 23, 2019 Monday

HIITFit Class - See Notes

16 EMOM 15-20 R Split squats 15-20 L Split squats 10-12 Bike 10-12 renegade rows 16 AMRAP 10 Burpees 20 DB Step-ups 15 DB Squats 12 DB single arm oh press 4 Rounds (8 cap) 14 DB DL + high pull 16 Tricep dips 10 Box jumpovers 6 AMRAP - Core 20 DB toe touch 40 Bicycle crunches 30 Plank dips


December 21, 2019 Saturday

Partner WOD

Alternate Rounds

Gymnastics Class - 10:15am

i) Strict Muscle up Drills False Grip Pull ups/Ring Rows, 4x5 Russian MU Transitions, 4x5 Ring Dips, 4x5 ii) Assisted Strict Muscle ups, accumulate 10-15 reps iii) Core L-Sit/Tuck Sit, 3x max holds iv) Shoulder Mobility/Stability Crossover Symmetry


December 20, 2019 Friday

HIITFIT Class - See Notes

12 EMOM: 24 Jump Lunges 15 Burpees 25 Abmat situps 15 hand release push-ups 6 rounds (14 min cap) 10 KB Swing 12 jumping lunge 200m Run 16 AMRAP 8 Manmakers (R row, L row, pushup, oh press. NO squat clean & press on these) 24 DB jump squat 12 Burpees (jump to pull up bar) 100 Singles Core - 4 Rounds: 20 Leg raises 15 Plank hip dips - R 15 Plank hip dips - L


December 19, 2019 Thursday

HIITFIT Class - See Notes

12 EMOM: 24 Jump Lunges 15 Burpees 25 Abmat situps 15 hand release push-ups 6 rounds (14 min cap) 10 KB Swing 12 jumping lunge 200m Run 16 AMRAP 8 Manmakers (R row, L row, pushup, oh press. NO squat clean & press on these) 24 DB jump squat 12 Burpees (jump to pull up bar) 100 Singles Core - 4 Rounds: 20 Leg raises 15 Plank hip dips - R 15 Plank hip dips - L


December 18, 2019 Wednesday

HIITFit Class - See Notes

Every 8 minutes for 40 minutes 18 cal row 20 Goblet Squats 20 KB Alt Snatch 20 Lateral Jumps over row 400m run *remaining time in 8 minutes - REST Core - 4 rounds 20 Accordians 20 Plank hip dips 15 Toes to KB