WOD / Blog

14 February 2017

Warm-up: Coach’s Choice Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2)    *Start at 75% of your 1 RM. WOD: CrossFit Games Open 12.2   –  AMRAP In 10-Minutes: 30 Snatches, 75# / 45# 30 Snatches, 135# / 75# 30 Snatches, 165# / 100# AMRAP Snatches, 210# / 120# *Power, Squat, Muscle Snatches are […]

15 February 2017

Warm-up: Coach’s Choice Strength/Skill: Push Press (3 x 3 x 2 x 2 x 1) WOD: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar Mobility: Shoulders Buy Out: 50 Double Unders 25 GHD Sit Ups 25 GHD […]

16 February 2017

Warm-up: Coach’s Choice Strength/Skill: Ring Work: Muscle Up Progressions WOD: CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups Mobility: Shoulders Buy Out: 50 Double Unders 25 GHD Sit Ups 25 GHD Extensions

17 February 2017

Warm-up: Coach’s Choice Strength/Skill: Clean (3 x 3 x 2 x 2 x 1 ) WOD: CrossFit Games Open 11.3 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110# Mobility: Shoulders Buy Out: 50 Double Unders 25 GHD Sit Ups 25 GHD Extensions

20 February 2017

Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3)   *Start at 70% of your 1 RM WOD: 12 Minute AMRAP 5 Floor Press (115/75) 5 Over the Bar Burpees Mobility: Shoulders Buy Out: 50 Double Unders 25 GHD Sit Ups 25 GHD Extensions

21 February 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3 ) *Use 80% of your 1 RM for all sets. WOD: 7 RFT 7 Deadlifts (225/155) 14 KB Swings (1.5/1) Mobility: Hamstrings Buy Out: 50 Double Unders 25 GHD Sit Ups 25 GHD Extensions