WOD / Blog
11 January 2022
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: 4 RFT (30 Minute Cap)100 Meter Run1 Rope Climb50 Double Unders25 Burpees Stimulus/Focus: This is a great little gasser. Push hard in each movement. Try to keep each round about the same amount of time as the previous. Cool Down: 100 Flutter Kicks
10 January 2022
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3 x 3 ) Start at 70% and get AHAP. Lift on 3-minute clock. WOD: 16 Minute AMRAP8 Overhead Squats (95/65)(65/45)8 Pull Ups RX+: 135/95; C2B Stimulus/Focus: This workout will tax your shoulders. Try to keep all work unbroken or in […]
08 January 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!
07 January 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (20 Minutes to Find Your 1 RM) WOD: For Time (7 Minute Cap)21-15-9Floor Press (70% from Today)Pull Ups Stimulus/Focus: A push and a pull. Classic CrossFit WOD. Complete it as quickly as possible to give yourself time to rest before going into the second couplet. For Time (7 Minute […]
06 January 2022
Warm-up: Coach’s Choice Strength/Skill: Front Squat (6 x 6) Lift on a 3-minute clock. Use 80% for all lifts. WOD: For Time (12 Minute Cap)1-10 Front Squats (135/95)(95/65)10-1 Handstand Push Ups Masters RX: Seated DB Presses (35/20) Stimulus/Focus: Weightlifting and gymnastics. Try to do as much work unbroken as you can. Cool Down: 3 Rounds5 […]
05 January 2021
Warm-up: Coach’s Choice Strength/Skill: Set up your station for “The 12 Days of Christmas” WOD: 12 Days of Christmas 1 – Wall Walk2 – KB Swings (1.5/1)3 – Pull Ups4 – Wall Balls (20/14)5 – HRPUs6 – Slam Balls (30/20)7 – Ab Mat Sit Ups8 – G20 (45/25)9 – Burpees10 – Med Ball Cleans (20/14)11 […]