WOD / Blog

07 March 2019

Warm-up: Coach’s Choice Strength/Skill: Review WOD movements and get ready to WOD or ROMWOD! WOD: 10 Minute AMRAP5 Burpees5 Wall Balls (20/14) Stimulus/Focus: Open the throttle and go! See what you can do in 10 minutes. Cool Down: ROMWOD

06 March 2019

Warm-up: Coach’s Choice Strength/Skill: Deadlift (6 x 6 x 6 x 6 x 6 x 6)Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: 8-Minute AMRAP8 Deadlifts (185/135)8 KB Swings (1.5/1)8 Goblet Squats (1.5/1) Stimulus/Focus: This WOD is meant to be moderate in load. Aim to do all work unbroken. Rest as […]

05 March 2019

Warm-up: Coach’s Choice Strength/Skill: Push Press (2 x 2 x 2 x 2 x 2)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 21-15-9Push Press (95/65)Pull Ups Stimulus/Focus: Classic push-pull CrossFit WOD. It is a sprint. Move as fast as you can. Aim for less than 6 minutes. Cool Down: 500 Meter […]

04 March 2019

Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: Tabata Kick Your Butt! (AMRAP – Reps)HRPUsAir SquatsAb Mat Sit UpsBox Jumps (24/20) 8 Rounds of 20 seconds of work, 10 seconds of rest. No break in between movements. […]

03/01/2019

Warm-up: Coach’s Choice Strength/Skill: Get Ready for 19.2! WOD: Crossfit Games Open 19.2 (Ages 16-54) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# […]

28 February 2019

Warm-up: Coach’s Choice Strength/Skill: Review the WOD movements and get ready to WOD or ROMWOD! WOD: 25-20-15-10-5Ground to Overhead (25/15)Weighted Ab Mat Sit Ups (25/15)*RX+: 45/25 Stimulus/Focus: Just move well. Break when needed. Aim for 8-10 minutes. Cool Down: ROMWOD