WOD / Blog
18 March 2025
Warm up: Coach’s Choice Strength/Skill: Floor Press 6 x 4 Stimulus/Focus: Use 75% for all sets. Lift on a 2-minute clock. WOD: 8 Rounds (3 Minutes Work/1 Minute Rest): A) AMRAP 400m Run Max Wallballs in Remaining Time (20/14)(14/10) B) AMRAP 500m Row Max Burpees in Remaining Time Stimulus/Focus: Push as hard as you can […]
17 March 2025
Warm up: Coach’s Choice Strength/Skill: Back Squat 10 x 3 Stimulus/Focus: Use 80% for all ten sets. Lift on a 2-minute clock. WOD: For Time (15 Minute Time Cap) 50 Pull Ups 100 Ab Mat Sit Ups 50 Strict Push Ups 100 Air squats Stimulus/Focus: These are basic movements. Focus on doing them well. Choose […]
15 March 2025
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!
14 March 2025
Warm up: Coach’s Choice Strength/Skill: Get Ready for 25.3! WOD: CrossFit Games Open 25.3 RX’d: (Ages 16-54) For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time Cap: 20 Minutes* F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, […]
13 March 2025
Warm up: Coach’s Choice Strength/Skill: Deadlift 4 x 4 x 4 x 4 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 4 RFT (15 Minute Cap) 20 Toes to Bar 400 Meter Run Stimulus/Focus: Push hard on the run and try to keep your toes to bar in bigger sets […]
12 March 2025
Warm up: Coach’s Choice Strength/Skill: Handstand Skill Work: Spend 15 minutes getting inverted. WOD: 3 RFT (9 Minute Time Cap) 30 Russian Kettlebell Swings (1.5/1)(1/25#) 15 Handstand Push-Ups *Masters: Seated DB Presses (20/15) RX+: (2/1.5)(1.5) and strict HSPUs Stimulus/Focus: Strive to find scales that allow you to complete your work in two sets or unbroken. […]