WOD / Blog
28 February 2017
Warm-up: Coach’s Choice Strength/Skill: Front Squat (6 x 4) *Use 80% of your 1 RM for all sets. WOD: 16 Minute EMOTM 100 Meter Run ME Front Squats (95/65) *You don’t have to run every minute, but you can’t squat unless you do. *You can scale to 50 meters if needed. *Scores is front squat […]
01 March 2017
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (10 X 2 ) *Use 50% of your 1 RM WOD: 5 RFT 5 Shoulder Press (65/45) 5 Pull Ups Mobility: Shoulders Buy Out: 3 Rounds 10 Bicep Curls 10 Strict Push Ups
02 March 2017
Warm-up: Coach’s Choice Strength/Skill: Time to Work DB Power Snatch WOD: 5 Person Team WOD 5 Rounds for Time and Reps 150 Meter Row ME GHD Sit Ups ME DB Power Snatch (35/20) ME HRPUs ME Air Squats Mobility: Athlete’s Choice Buy Out: Team Buy Out
03 March 2017
Warm-up: Coach’s Choice Strength/Skill: Dumbbell Front Rack Walking Lunges WOD: CrossFit Games Open 17.2 AMRAP – 12 Minutes 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and […]
06 March 2017
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 3) *Pause Squats (3 seconds) *Use 75% of your 1 RM for all sets WOD: Opposing Ladder for Time 10-1 Back Squats (95/65) 1-10 Burpees over the Bar *200 Meter Run Between Each Round (10/1 run, 9/2 run) Mobility: Squat Therapy Buy Out: 50 Double Unders 30 […]