WOD / Blog
22 September 2022
Warm-up: Coach’s Choice Strength/Skill: Review Split Jerk and Push Jerk and build to WOD weight. WOD: For Max Jerks3 Minute Cap400 Meter RunMax Jerks (185/135)(135/95)1 Minute to Rest4 Minute Cap600 Meter RunMax Jerks (185/135)(135/95)2 Minute Rest6 Minute Cap800 Meter RunMax Jerks (185/135)(135/95) Stimulus/Focus: Run as fast as you can in order to give yourself as […]
21 September 2022
Warm-up: Coach’s Choice Strength/Skill: Jump Rope Skill Work WOD: CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of:Burpees to a 6″ target Stimulus/Focus: CrossFit Open WOD. An oldie, but a goodie. The goal is to not stop for 7 minutes. You’ll have three minutes of rest before Annie. Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Stimulus/Focus: Aim to […]
20 September 2022
Warm-up: Coach’s Choice Strength/Skill: Hang Clean (20 Minutes to Find Your 1 RM) WOD: 5 RFT (15 Minute Cap)5 Hang Cleans10 Handstand Push Ups RX: 70% and kippingRX+: 80% and strict Stimulus/Focus: This WOD is moderate in volume and load. All hang cleans should be unbroken. No mixing and matching of RX and RX+ allowed. […]
19 September 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 4 x 3 x 2 x 1) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (3 Minute Cap)21 Deadlifts (225/155)(155/105)21 Pull Ups For Time (4 Minute Cap)15 Deadlifts (275/185)(185/135)15 Chest to Bar For Time (5 Minute Cap)9 Deadlifts (315/205)(205/145)9 Bar Muscle Ups […]
17 September 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!
16 September 2022
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (1 x 1 x 1 x 1 x 1 x 1 x 1) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time (12 Minute Cap)10-1 Push Jerk (115/75)(75/55)1-10 Chest to Bar Stimulus/Focus: This will be very shoulder intensive. Try to go unbroken on the […]