WOD / Blog
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 in […]
03 March 2025
Warm up: Coach’s Choice Strength/Skill: Floor Press 6 x 6 x 6 x 6 x 6 x 6 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (20 Minute Cap) 400 Meter Run 25 Burpees over the Dumbbells 400 Meter Run 25 Handstand Push Ups (Seated Dumbbell Press 35/20) […]
01 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!
28 February 2025
Warm up: Coach’s Choice Strength/Skill: Get Ready for 25.1! WOD: CrossFit Games Open 25.1 Rx (Ages 16-54) As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell* 3 dumbbell clean-to-overheads* 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and […]
28 February 2025
Warm up: Coach’s Choice Strength/Skill: Get Ready for 25.1! WOD: CrossFit Games Open 25.1 Rx (Ages 16-54)As many rounds and reps as possible in 15 minutes of:3 lateral burpees over the dumbbell*3 dumbbell clean-to-overheads*30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. F: 35-lb […]
27 February 2025
Warm up: Coach’s Choice Strength/Skill: Hang Power Snatch 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP. Hang Power Snatch: 10 x 1 Stimulus/Focus: Use 85% of the heaviest. Complete one rep EMOM for 10 minutes. WOD: 6 RFT (12 Minute Cap) 3 Hang Power Snatch (115/75)(75/55) 6 Ring Dips 12 Wall Balls (20/14)(14/10) Stimulus/Focus: […]