WOD / Blog
17 March 2022
Warm-up: Coach’s Choice Strength/Skill: Partner Deadlift (15 Minutes to Work the Skill) WOD: Happy St. Patrick’s Day 17 Minute Partner WOD Partner A: 17 Slam Balls (30/20)Partner B: ME Row (Calories)SwitchPartner A: 17 Strict Push UpsPartner B: ME Row (Calories)SwitchPartner A: 17 Goblet Squats (1.5/1)Partner B: ME Row (Calories)SwitchPartner A: 17 Pull UpsPartner B: ME […]
16 March 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (10 Minutes to Find Heavy for the Day) WOD: 20 Minute EMOTMEven: Max Effort Floor Press (60% from Today)Odd: 1 Minute Plank Hold (On Hands or Forearms–Not Side Planks)*Must hold the plank for the entire minute to RX the workout. Stimulus/Focus: This workout will test your midline strength. Get […]
15 March 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: For Time (No Cap)Bike 1.5 Miles75 Kettlebell Swings (1.5/1)(1/25#)Row 1000 Meters60 Wall Balls (20/14)(14/10)Run 800 Meters45 Pull Ups Stimulus/Focus: Try to push hard on the bike, row, and run. Do large sets of work on the movements if possible. Take short breaks. Cool Down: 50 Ab Mat […]
14 March 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: The CrossFit Total Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max) Stimulus: Spend 15 minutes finding a 1 RM in each of these three lifts. Cool Down: 400 Meter Run