WOD / Blog

Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift (5 x 5 x 5 x 5 x 5 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 15-12-9-12-15Sumo Deadlift (165/115)Knees to Elbow Stimulus/Focus: This WOD will tax your grip. Plan your breaks, but keep them short. It will be a challenge to go back up […]

Warm-up: Coach’s Choice Strength/Skill: Clean (3 x 3 x 3 x 3 x 3)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 7 2-Minute Rounds3 Cleans (165/115)5 Strict Push Ups7 Box Jumps (30/24)*Rest Remainder of 2 Minutes Stimulus/Focus: Challenging weight and height. Move as fast as you can to give yourself maximum […]

Warm-up: Coach’s Choice Strength/Skill: Push Jerk (5 x 5 )Use 80% for all sets. Lift on a 3-minute clock. WOD: 21-15-9Push Jerk (115/75)Pull Ups RX+: 155/105; chest to bar Stimulus/Focus: Classic push-pull CrossFit WOD. Aim for bigger sets of these opposing movements. Cool Down: Gymnastics Reps

Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: Partner WOD500 Meter Run50 Burpees5 Rope Climbs400 Meter Run40 Burpees4 Rope Climbs300 Meter Run30 Burpees3 Rope Climbs200 Meter Run20 Burpees2 Rope Climbs100 Meter Run10 Burpees1 Rope Climb *Partners run together, but only one works at a time on the burpees and rope climbs. Stimulus/Focus: This WOD will tax […]

Warm-up: Coach’s Choice Strength/Skill: Front Squat (2 x 2 x 2 x 2)Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: Three 4-Minute AMRAPs 4 Minute AMRAP4 Front Squats (95/65)4 Toes to Bar *Rest 1 Minute 4 Minute AMRAP4 Front Squats (135/95)4 Knees to Elbow *Rest 1 Minute 4 Minute AMRAP4 Front […]

Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT15 Floor Press (135/95)35 Double Unders Stimulus/Focus: This WOD will be tough on the shoulders. Break as needed, but no more than 2 sets per movement if […]