WOD / Blog
24 February 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: 3 Rounds for Total Reps1 Minute at Each Station*ME Dumbbell (Power) Snatches (Alternating from the Ground)*100 Meter Sprint*ME Dumbbell Overhead Squats (Equal Reps on Each Side)*100 Meter Run*ME Dumbbell Thruster*100 Meter Run*ME Dumbbell Lunge (Round 1-Overhead; Round 2-Front Rack; Round 3-Farmer’s Carry Style)*100 Meter Run Stimulus/Focus: No […]
23 February 2022
Warm-up: Coach’s Choice Strength/Skill: Hang Power Clean (20 Minutes to Get Heavy for the Day) WOD: 7 Two-Minute Rounds6 High Hang Power Cleans (95/65)4 Hang Power Cleans (95/65)2 Power Cleans (95/65)12 Box Jumps (24/20) Stimulus/Focus: Work as quickly as you can to give yourself as much time to rest as possible. Try to keep your […]
22 February 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements and Get Ready to Work! WOD: Happy 57th Birthday, Coach Marc!“Filthy 57” (57 Minute Time Cap)57 Box Jumps (24/20)57 Jumping Pull-ups57 Kettlebell Swings (1/25)(25/15)57 Step Lunges57 Knees to Elbows57 Push Press, (45/25)(25/15)57 Back Extensions57 Wall Balls (20/14)(14/10)57 Burpees57 Double Unders Stimulus/Focus: All the things! Aim for short work […]
21 February 2022
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (6 x 6 x 6 x 6 x 6 x 6) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)400 Meter Slam Ball Run21 Slam Balls400 Meter Slam Ball Run15 Slam Balls400 Meter Slam Ball Run9 Slam Balls400 Meter Slam Ball […]
19 February 2022
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!
18 February 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 5 x 5 x 5 x 5) Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Crossfit Games Open 21.2 RX (Ages 16-54) For time: 10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee […]