WOD / Blog
11 February 2023
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!
10 February 2023
Warm up: Coach’s Choice Strength/Skill: Shoulder Press – 6 x 4 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 4 RFT (15 Minute Cap) 15/10 Calorie Bike 10 Burpee Box Jump Overs (24/20)(Box Facing) 5 BMU *Alternate Assault Bike and Bike Erg Stimulus/Focus: Happy Friday! We are glad […]
09 February 2023
Warm up: Coach’s Choice Strength/Skill: Review and refine the WOD movements. 30 Minute AMRAP 200 Meter Run 5 Wall Walks 200 Meter Run 10 Dumbbell Clean & Jerks (50/35)(35/20)(Two DBs) 200 Meter Run 15 Ring Rows 200 Meter Run 20 V-Ups RX+: 10 Meter Handstand Walk for Wall Walks and 20 Toes to Bar for […]
08 February 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift – 1 x 5 Stimulus/Focus: Ten minutes to build to today’s heavy for 5 reps. These reps can be drop and go. Pick up the bar immediately. Focus on proper set up and appropriate speed through the pull. WOD: CrossFit Games Open 16.4 and 17.4 13-Minute AMRAP: 55 Deadlifts, […]
07 February 2023
Warm up: Coach’s Choice Strength/Skill: Weighted Pull-ups – 1 x 5 1. Three minutes to find a weight you can use to achieve 5 unbroken strict pull ups. 2. Three more minutes to accumulate 10 more reps at that weight. WOD: Four 5-Minute AMRAPs *2 minutes rest in between. *Repeat the two AMRAPs (ABAB) *Score […]
06 February 2023
Warm up: Coach’s Choice Strength/Skill: Clean – 8 x 2 Stimulus/Focus: Use 80% for all sets. Lifts may be drop and go, but do not rest longer than 5 seconds between lifts. Lift on a 90 second clock. WOD: 4 Minute AMRAP 30 Double Unders 4 Dumbbell Hang Snatches (50/35)(35/20) *Use two dumbbells for the […]