WOD / Blog
24 October 2019
Warm-up: Coach’s Choice Strength/Skill: Review the WOD Movements WOD: Two-Part Partner WOD 10 Minute Partner AMRAPPartner 1: 100 Meter RunPartner 2: ME Double Unders*Switch*Score is total reps*Run=100 Reps 10 Minute Partner AMRAPPartner 1: 100 Meter RunPartner 2: ME Wall Balls (20/14)*Switch*Score is total reps*Run=100 Reps Stimulus/Focus: These WODs are meant to tax you cardiovascularly. Push […]
23 October 2019
Warm-up: Coach’s Choice Strength/Skill: Push Press (6 x 2 )Use 85% for all sets. Lift on a 2-minute clock. WOD: 24 Minute AMRAP5 Push Press (135/95)10 Burpees Over the Box (24/20) Stimulus/Focus: This WOD will test your mental fortitude and cardiovascular endurance. All work should be unbroken. Scale as needed to make that possible. Break […]
22 October 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (6 x 6)Use 70% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: For Time10-1-10Deadlifts (95/65)1-10-1Step Lunges Stimulus/Focus: This WOD will be taxing on the legs. Find a pace you can maintain with minimal breaks. Use a weight you can do unbroken and fast. The rep […]
21 October 2019
Warm-up: Coach’s Choice Strength/Skill: Snatch (5 x 1)Use 90% for all your lifts. Lift on a 3-minute clock. WOD: 30-20-10 (20 Minute Cap)Snatch (75/55)KB Swings (1.5/1) Stimulus/Focus: This WOD will be very taxing on your grip. Strive to do your work in sets of 5 with quick breaks. Cool Down: 3 Rounds100 Meter Farmer’s Carry […]
18 October 2019
Warm-up: Coach’s Choice Strength/Skill: Review the WOD Movements WOD: CrossFit Open 20.2Complete as many rounds as possible in 20 minutes of: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) 4 dumbbell thrusters6 toes-to-bars24 double-unders50-lb/35-lb dumbbells Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps) 4 dumbbell thrusters6 hanging knee-raises24 single-unders35-lb/20-lb dumbbells Crossfit Games […]
17 October 2019
Warm-up: Coach’s Choice Strength/Skill: Review WOD Movements WOD: 20 Minute Partner AMRAP50 Slam Balls (30/20)50 Wall Balls (20/14)50 Kettlebell Swings (1.5/1)*One partner works, one partner rests* Stimulus/Focus: Have fun with a partner. Use it as active rest for tomorrow’s open WOD or go as hard as you can. Cool Down: ROMWOD