WOD / Blog
02 April 2021
Warm-up: Coach’s Choice Strength/Skill: Clean and Jerk (20 Minutes to Find Your 1 RM) WOD: 100 Strict Push Ups for Time (15 Minute Cap)*Every time you break, do one clean and jerk at 80% of your 1 RM. *RX+: HSPUs (Kipping is allowed) Stimulus/Focus: Plan strategically. If your first sets are too big, you may […]
01 April 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (4 x 3) Use 85% for all sets. Lift on a 2-minute clock. WOD: “GI Karen”5 RFT (25 Minute Cap)20 Burpee Pull Ups30 Wall Balls (20/14) Stimulus/Focus: What better way to do Karen and GI Jane than to put them together?! Have fun! Cool Down: 400 Meter Run with Wall […]
31 March 2021
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Run! WOD: 5k Run (Time)Max Effort 5k Run Cool Down: ROMWOD
30 March 2021
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (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 AMRAP5 Power Snatch (70% of heaviest double from today)10 Ab Mat Sit Ups15 Double Unders Stimulus/Focus: This workout should allow you to keep moving. […]
29 March 2021
Warm-up: Coach’s Choice Strength/Skill: Ring Work / Muscle Up Progressions WOD: 10 RFT (20 Minutes)10 Floor Press (135/95)2 Ring Muscle Ups Stimulus/Focus: Destroy those arm and chest muscles! A pull and a double push workout. Try to go unbroken if you can, but in two sets if you can’t. Cool Down: 2 Rounds10 Toes to […]
26 March 2021
Warm-up: Coach’s Choice Strength/Skill: Review movements for 21.3 and 21.4! WOD: Crossfit Games Open 21.3 RX (Ages 16-54) (Time)For total time: 15 front squats30 toes-to-bars15 thrustersThen, rest 1 minute before continuing with:15 front squats30 chest-to-bar pull-ups15 thrustersThen, rest 1 minute before continuing with:15 front squats30 bar muscle-ups15 thrusters Workout 21.4 begins immediately upon completing or […]