WOD / Blog

04 May 2021

Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 ) Start at 75% and get AHAP. Lift on a 2-minute clock. WODMetcon: 15 Rounds (20 Minute Cap)10 Double Unders10 Ab Mat Sit Ups1 Deadlift (275/185)*Increase the deadlift by 1 rep after each round Teen/Masters RX: 185/135 Stimulus/Focus: Light and fast […]

03 May 2021

Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (6 x 4) Use 80% for all lifts. Lift on a 3-minute clock. WODMetcon: For Time (20 Minute Cap)21 Kettlebell Swings (1.5/1)15 Burpees9 Overhead Squats (95/65)15 Burpees21 Kettlebell Swings (1.5/1)800 Meter Run21 Kettlebell Swings (1.5/1)15 Burpees9 Overhead Squats (95/65)15 Burpees21 Kettlebell Swings (1.5/1) Teen/Masters RX: 1/25#; 65/45RX+: 2/1.5; 135/95Teen/Masters […]

01 June 2021

Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: For Time (25 Minute Cap)-21-15-9-Back Squat (95/65)*Run 800 Meters at each (-) RX+: 135/95Teen/Masters RX: 65/45Teen/Masters RX+: 95/65 Stimulus/Focus: This is a leg workout! Run fast (that […]

30 April 2021

Warm-up: Coach’s Choice Strength/Skill: Clean (2 x 2 x 2 x 2 x 2 x 2 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP3 Cleans (165/115)6 Ring Dips9 Kettlebell Swings (2/1.5) Teen/Masters RX: 115/75; 1.5/1 Stimulus/Focus: This WOD is desigened to be more challenging. The cleans will […]

29 April 2021

Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 4 x 3 x 2 x 1 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 4 RFT (40 Minute Cap)20 Shoulder Press (65/45)40 Buprees60 Double Unders Teen/Masters RX: 45/35 Stimulus/Focus: This workout will not be gentle on your shoulders. Find places to […]

28 April 2021

Warm-up: Coach’s Choice Strength/Skill: Ring Muscle Up Progressions WOD: 16 Minute EMOTMEven: 100 Meter SprintOdd: 2 Ring Muscle Ups Stimulus/Focus: This WOD is meant to give you time to practice a more advanced CrossFit gymnastics skill. Find a progression that challenges you. Run fast. Practicing the skill while taxed cardiovascularly will make it harder and […]