WOD / Blog

Warm-up: Coach’s Choice Strength/Skill: Review WOD Movements and Find a Partner! WOD: Bert (Time)50 burpees400-m run100 push-ups400-m run150 walking lunges400-m run200 squats400-m run150 walking lunges400-m run100 push-ups400-m run50 burpees U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving […]

Warm-up: Coach’s Choice Strength/Skill: Front Squat (5 x 5 x 5 x 5 x 5 )Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 21-15-9 (6 Minute Cap)Front Squat (95/65)Pull Ups Stimulus/Focus: Classic CrossFit WOD. Bodyweight and barbell. Moderate load and volume. Aim to never have to break more than once on […]

Warm-up: Coach’s Choice Strength/Skill: Power Snatch (20 Minutes to Find Your 1 RM) WOD: 3 RFT (12 Minute Time Cap)21 Hang Power Snatch (115/75)50 Air Squats Stimulus/Focus: This WOD is meant to be moderate in load. Aim for a weight you can do in three sets for each round. Take quick breaks between sets and […]

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 30 Seconds Max Reps)Every three minutes work for 30 seconds to get as many reps as possible. Use 90% for all lifts. Enter your total reps (for all 5 rounds of work) as the first number in strength. WOD: A Couple Couplets 5 RFT (5 Minute Time Cap)8 […]

Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: For Time Run 400 meters as a group of 4 Pair 1: Zombies“Walk Like the Dead” (30 Wall Walks)“Grave Busters” (60 Burpees)“Brain Toss” (60 Wall Balls) (20/14)“Bloody Bars” (60 Pull Ups) Pair 2: Defenders“Haul off the Dead” (200 Meter Partner Carry)“Fire Breathers” (200 Double Unders)“Jump High […]

Warm-up: Coach’s Choice Strength/Skill: Deadlift (20 Minutes to Find Your 1 RM) WOD: For Time (22 Minute Cap)400 Meter Run21 Deadlifts (50/35)21 Weighted Box Step Ups (50/35)(24/20)400 Meter Run15 Deadlifts (50/35)15 Weighted Box Step Ups (50/35)(24/20)400 Meter Run9 Deadlifts (50/35)9 Weighted Box Steps Ups (50/35)(24/20)400 Meter Run Stimulus/Focus: This WOD will be taxing on your […]