WOD / Blog

26 April 2017

Warm-up: Coach’s Choice Strength/Skill: Floor Press (6 x 2 ) *Start at 75% of your 1 RM. WOD: 21-15-9 Floor Press (115/75) HRPUs *RX+: 155/105 and HSPUs Mobility: Shoulders Buy Out: 2 Rounds 20 GHD Sit Ups 20 GHD Extensions 20 Calorie Row

27 April 2017

Warm-up: Coach’s Choice Strength/Skill: Bar and Box Work WOD: 20 Minute EMOTM Odd: 5 K2E Even: 5 Box Jumps (challenging height) RX+: 10 reps each minute Mobility: Shoulders Buy Out: Tabata Supermans

28 April 2017

Warm-up: Coach’s Choice Strength/Skill: Thruster (20 Minutes to Find your 1 RM) WOD: 12 Minute GAFAP 3 Dumbbell Thrusters (50/35) 3 Pull Ups 6/6, 9/9, 12/12, etc. Then . . . Run 1 Mile for Time Mobility: Shoulders Buy Out: 3 Rounds 15 GHD Sit Ups 15 GHD Extensions 15 Double Unders

01 May 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 x 2 ) *Start at 70% of your 1 RM WOD: For Time 800 Meter Run 50 Deadlifts (135/95) 800 Meter Run 50 Floor Press (135/95) 800 Meter Run Mobility: Hamstrings Buy Out: 3 Rounds 5 Over the Bar Burpees 5 […]

02 May 2017

Warm-up: Coach’s Choice Strength/Skill: Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1) *Start  at 70% of your 1 RM WOD: 21-15-9 Snatch (75/55) 42-30-18 Bar Hops ​(21/42, 15/30, 9/18) Mobility: Shoulders Buy Out: 100 Double Unders

03 May 2017

Warm-up: Coach’s Choice Strength/Skill: Get ready for total movements! WOD: The CrossFit Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max) Mobility: Athlete’s Choice Buy Out: Athlete’s Choice