WOD / Blog
27 September 2022
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute AMRAP10 Alternating Dumbbell Snatch (50/35)(35/20)2 Wall Walks Stimulus/Focus: The dumbbell work should be down unbroken. The wall walks should be without resting […]
26 September 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (6 x 6) Use 80% for all sets. Lift on a 3-minute clock. WOD: For Time (20 Minute Cap)10-20-30-40-50Floor Press (155/85)(85/60)10-20-30-40-50Slam Balls (30/20)(20/15)100-200-300-400-500Runs Stimulus/Focus: The weight should be moderately heavy, with high volume of reps. All runs will be out and backs (not around the building). Cool Down: 3 […]
24 September 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!
23 September 2022
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP8 Back Squats (115/75)(75/55)12 Box Jumps (24/20) RX+: (155/105)(105/70) and 30/24 Stimulus/Focus: All work should be unbroken and with minimal rest. Aim for seven rounds. Cool […]
22 September 2022
Warm-up: Coach’s Choice Strength/Skill: Review Split Jerk and Push Jerk and build to WOD weight. WOD: For Max Jerks3 Minute Cap400 Meter RunMax Jerks (185/135)(135/95)1 Minute to Rest4 Minute Cap600 Meter RunMax Jerks (185/135)(135/95)2 Minute Rest6 Minute Cap800 Meter RunMax Jerks (185/135)(135/95) Stimulus/Focus: Run as fast as you can in order to give yourself as […]
21 September 2022
Warm-up: Coach’s Choice Strength/Skill: Jump Rope Skill Work WOD: CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of:Burpees to a 6″ target Stimulus/Focus: CrossFit Open WOD. An oldie, but a goodie. The goal is to not stop for 7 minutes. You’ll have three minutes of rest before Annie. Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Stimulus/Focus: Aim to […]