WOD / Blog
15 March 2021
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 5 x 5 x 5 x 5) Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Out and Back for Time (25 Minute Cap)25 Shoulder Press (45/35)50 Burpees75 Air Squats100 Ab Mat Sit Ups75 Air Squats50 Burpees25 Shoulder Press (45/35) Stimulus/Focus: This out and […]
12 March 2021
Warm-up: Coach’s Choice Strength/Skill: Review the WOD Movements and Get Ready for 21.1! WOD: Crossfit Games Open 21.1 RX (Ages 16-54) (Time)(15 Minute Cap) 1 wall walk10 double-unders 3 wall walks30 double-unders 6 wall walks60 double-unders 9 wall walks90 double-unders 15 wall walks150 double-unders 21 wall walks210 double-unders *Other versions can be found in Wodify […]
11 March 2021
Warm-up: Coach’s Choice Strength/Skill: Review the WOD Movements WOD: 4 Rounds for Total Reps1 Minute ME Bike Cals1 Minute ME GHD Sit Ups1 Minute ME Strict Push Ups1 Minute ME Alternating Step Lunges1 Minute ME Up and Overs Stimulus/Focus: This is designed to be an active recovery day before we take on 21.1 tomorrow. Do […]
10 March 2021
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (4 x 4 ) Use 80% for all sets. Lift on a 3-minute clock. WOD: 3 Rounds for Reps / 15 Minute ClockMax Effort Unbroken Overhead Squats (95/65)Max Effort Unbroken Pull Ups Stimulus/Focus: The goal of this workout is to push until failure on each set of work. Your […]
09 March 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 x 2 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 3 RFT (12 Minute Cap)10 Deadlifts (135/95)10 Slam Balls (30/20)10 Ab Mat Sit Ups8 Deadlifts (135/95)8 Slam Balls (30/20)8 Ab Mat Sit Ups6 Deadlifts (135/95)6 Slam […]