WOD / Blog
02 January 2023
Warm-up: Coach’s Choice Strength/Skill: The CrossFit Total Back Squat Shoulder Press Deadlift Stimulus: Time to set a strength benchmark for the New Year! Cool Down: 1000m Row
31 December 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!
30 December 2022
Warm-up: Coach’s Choice Strength/Skill: Thruster – 3 x 3 x 3 x 3 x 3 Start at 75% and get AHAP. Lilt on a 3-minute clock. WOD: 5 RFT (15 Minute Cap) 10 Dumbbell Thrusters (50/35)(35/20) 100 Meter Farmers Carry (50/35)(35/20) Stimulus/Focus: This workout is moderate to heavy in load, but relatively light in volume. […]
29 December 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: For Time (15 Minute Cap) 25 Ring Rows 50 Air Squats 25 Toes to Ring 50 Air Squats 25 Ring Pull Ups 50 Air Squats 25 Ring Push Ups 50 Air Squats *RX+: 5 Ring Muscle Ups to Start and Finish the WOD and pistols for squats […]
28 December 2022
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up – Review the Movements WOD: 25 Minute AMRAP 50 Double Unders 25 Burpees 5 Turkish Get Ups (per side before switching)(35/20)(20/15) Stimulus/Focus: This workout will be a slower moving WOD. The dubs will tax you. The burpees will slow you down. The TGUs will challenge your whole body […]
27 December 2022
Warm-up: Coach’s Choice Strength/Skill: Power Clean – 2 x 2 x 2 x 2 x 2 Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: Three 6-Minute AMRAPs *2 Minutes of Rest Between Each 6 Minute AMRAP 6 Power Cleans (185/125)(125/85) 6 Handstand Push Ups Stimulus/Focus: This workout should be heavy in […]