WOD / Blog
11 March 2025
Warm up: Coach’s Choice Strength/Skill: Front Squat 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute AMRAP 5 Pull-Ups 25 Double-Unders 5 Front Squats (135/95)(95/65) 25 Double-Unders RX+: chest to bar pull ups, (185/135)(135/95) Stimulus/Focus: This short rep scheme should […]
10 March 2025
Warm up: Coach’s Choice WOD: 6 Rounds Minute 1: Max Effort Bike Calories Minute 2: Rest *Complete three rounds on the assault bike and three on the bike erg. Stimulus/Focus: Push as hard as possible on the bike. You have a 1:1 work rest ration. Score will be calories completed each minute for six separate […]
08 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!
07 March 2025
Warm up: Coach’s Choice Strength/Skill: Get Ready for 25.2! WOD: CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 65 lb (29kg), then 75 […]
06 March 2025
Warm up: Coach’s Choice Strength/Skill: Power Clean and Jerk Complex 1 x 1 3 Power Cleans 2 Hang Power Cleans 1 Push Jerk Stimulus/Focus: Spend 10 minutes getting AHAP in this complex. WOD: 12 Minute EMOM: 3 Power Cleans 2 Hang Power Cleans 1 Push Jerk *RX: 90% of your heaviest from today. Stimulus/Focus: This […]
04 March 2025
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Add result WOD: Tabata Kick Your Butt! HRPUsAir SquatsAb Mat Sit UpsBox Jumps (24/20) 8 Rounds of 20 seconds of work, 10 seconds of rest. No break […]