WOD / Blog
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
12 March 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!
10 March 2022
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Recover WOD: Team WOD for RepsPartner 1: Row for CaloriesPartner 2: Plank Hold (forearms or hands-no side)Partner 3: 25 Ab Mat Sit Ups*Sit ups are the pace setter.*Score is the total number of calories and ab mat sit ups, but neither of those can happen if the other […]
09 March 2022
Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 3) Use 80% for all sets. Lift on a 3-minute clock. WOD: 5 Minute GAFAP1 Push Press (75/55)(55/35)1 Strict Push Up2/2, 3/3, 4/4 . . .Rest 1 Minute Before Next GAFAP 5 Minute GAFAP1 Push Press (75/55)(55/35)2 Step Lunges2/4 3/6, 4/8 . . .Rest 1 Minute Before […]