WOD / Blog
05 January 2023
Warm-up: Coach’s Choice Strength/Skill: Double Under Skill Practice WOD: Annie 50-40-30-20-10Double-undersSit-ups Stimulus: An absolute burner! Just settle in, and breath when it’s over. WOD: 2k Row Max Effort 2k Row Stimulus: This row should be considered a “max effort” event. Pull hard, and stay braced, it’ll be over before you know it! Cool Down: 3 […]
04 January 2023
Warm-up: Coach’s Choice WOD: Cindy 20-Minute AMRAP of:5 Pull-ups10 Push-ups15 Squats Stimulus: Set a baseline for muscular endurance! Cool Down: Alternating Tabata Superman/Hollow Rock Holds
03 January 2023
Warm-up: Coach’s Choice WOD: Fight Gone Bad 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest. Stimulus: How hard can you push for […]
02 January 2023
Warm-up: Coach’s Choice Strength/Skill: The CrossFit Total Back Squat Shoulder Press Deadlift Stimulus: Time to set a strength benchmark for the New Year! Cool Down: 1000m Row
31 December 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!
30 December 2022
Warm-up: Coach’s Choice Strength/Skill: Thruster – 3 x 3 x 3 x 3 x 3 Start at 75% and get AHAP. Lilt on a 3-minute clock. WOD: 5 RFT (15 Minute Cap) 10 Dumbbell Thrusters (50/35)(35/20) 100 Meter Farmers Carry (50/35)(35/20) Stimulus/Focus: This workout is moderate to heavy in load, but relatively light in volume. […]