WOD / Blog
21 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Power Clean 5 x 3 Stimulus/Focus: Use 80% for all sets. These should be a series of three quick singles. Lift on a 2-minute clock. WOD: For Time (12 Minute Cap) 30 Toes to Bar 30 Power Cleans (115/75)(75/55) 30 Toes to Bar *Top of Every Minute Complete 3 Med Ball […]
20 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 10 x 10 Stimulus/Focus: Use 70% for all sets. Lift on a 3-minute clock. WOD: 5 Rounds 1 Minute Work/1 Minute Rest 100 Meter Run Max Burpees in Remaining Time Stimulus/Focus: Sprint baby sprint! Run as hard as you can so you have as much time to burpee as […]
19 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: For Time (18 Minute Cap) 21-18-15-12-9-6-3 Overhead Squats (95/65)(65/45) Pull Ups Stimulus/Focus: A push, a pull and a squat . . . classic CrossFit. Aim […]
18 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Gymnastics 9 Minute EMOM Min 1: 2 Bar Muscle Ups Min 2: 5 Box Jumps Min 3: 20-Second Wall Facing Handstand Hold Stimulus/Focus: You will visit each movement three times. Choose a challenging height for your box jumps. WOD: 20 Minute AMRAP 30 Double Unders 20 V-Ups 10 Weighted Box Step […]
17 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Push Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. Push Press 10 x 1 Stimulus/Focus: Use the weight you hit for your heaviest triple today. Execute one rep every 30 seconds for 5 minutes. WOD: 5 RFT […]