WOD / Blog
17 February 2022
Warm-up: Coach’s Choice Strength/Skill: Back Squat (3 x 3 x 3 x 3 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: CrossFit Games Open 16.2 4-Minute AMRAP + Bonus Time of:25 Toes To Bar50 Double UndersSquat Cleans* *Round 1 – 15 @ 135# / 85#*Round 2 – 13 @ 185# […]
16 February 2022
Warm-up: Coach’s Choice Strength/Skill: Review Movements WOD: CrossFit Games Open 16.4 and 17.4 13-Minute AMRAP:55 Deadlifts, 225# / 155#55 Wall-Ball Shots, 20# / 14#55 Calorie Row55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled 13-Minute AMRAP:55 Deadlifts, 135# / 95#55 Wall-Ball Shots, 20# / 10#55 Calorie Row55 Hand-Release Push-ups CrossFit Games Open 17.4 Teens […]
15 February 2022
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (5 x 5 x 5 x 5 x 5 ) Use 50% for all sets. Lift on a 3-minute clock. Work bar cycling. WOD: CrossFit Games Open 16.3 AMRAP 7 minutes10 power snatches3 bar muscle-ups Men use 75 lb.Women use 55 lb. CrossFit Games Open 16.3 Scaled AMRAP 7 […]
14 February 2022
Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift (6 x 6 x 6 x 6) Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: 14 Minute Partner Valentine’s Day AMRAP*One partner works, one partner holds the plank.14 Deadlifts14 Strict Push Ups14 Hang Power Cleans14 Step Lunges14 Power Snatch14 Mountain Climbers14 Back Squats14 Ab Mat […]
12 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!
11 February 2022
Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 5 x 5 x 5 x 5 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute GAFAP1 Push Press (75/55)(55/35)2 Box Jumps (24/20)RX+: (115/75)(75/55); (30/24) Stimulus/Focus: Opposing muscle groups. Move quickly-going unbroken and transitioning quickly. Cool Down: Tabata Achilles Stretches (on […]