WOD / Blog
06 January 2025
Warm-up: Coach’s Choice Strength/Skill: Review the Movements and Get Set Up to Workout! WOD: 12 Days of Christmas 1 – Wall Walk 2 – KB Swings (1.5/1)(1/25#) 3 – Pull Ups 4 – Wall Balls (20/14)(14/10) 5 – HRPUs 6 – Slam Balls (30/20)(20/15) 7 – Ab Mat Sit Ups 8 – G20 (45/25)(25/15) 9 […]
04 January 2025
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!
03 January 2025
Warm up: Coach’s Choice Strength/Skill: Review the movements and format for the Other CrossFit Total WOD: The Other Total Clean Bench Press Overhead Squat Stimulus/Focus: You’ll have 15 minutes to find a 1 RM for each movement. Floor press will take the place of bench press. The clean will be a full squat clean. Cool […]
02 January 2025
Warm up: Coach’s Choice Strength/Skill: Power Snatch 1 x 1 Stimulus/Focus: Spend 20 minutes getting AHAP. WOD: Cindy 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Stimulus/Focus: Benchmark time! The push ups will be strict. Cool Down: Tabata Candlestick Raises
01 January 2025
Warm up: Coach’s Choice Strength/Skill: Review the movements and format for the CrossFit Total Benchmark WOD: The CrossFit Total Back Squat Shoulder Press Deadlift Stimulus/Focus: You’ll have 15 minutes to find a 1 RM for each movement. The deadlift will be a lift and lower. Cool Down: 400 Meter Run, 500 Meter Row, 1000 Meter […]
31 December 2024
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: New Year’s Eve WOD For Time Complete 24 Reps for Each of the Following 20 Movements. No time cap! Happy New Year’s Eve! *Ring Rows *Goblet Squats (1.5/1)(1/25#) *Toes to Bar *Ground to Overhead (45/25)(25/15) *Ring Dips *Wall Balls (20/14)(14/10) *Ab Mat Sit Ups *DB Thrusters (50/35)(35/20) […]