WOD / Blog
21 February 2019
Warm-up: Coach’s Choice Strength/SkillGet Ready to WOD! WOD: Happy Birthday Eve to Coach Marc!Partner WOD54 Goblet Squats (1.5/1)54 HRPUs54 Slam Balls (30/20)54 Supermans54 KB Swings (1.5/1)54 Ab Mat Sit Ups54 Med Ball Cleans (20/14)54 Burpees54 Alternating Snatch (50/35)54 Step Lunges Stimulus/Focus: Partner work/rest WOD for Coach Marc’s birthday eve! He’ll be 54 tomorrow! Cool Down: […]
20 February 2019
Warm-up: Coach’s Choice Strength/Skill: Push Press (20 Minutes to Find your 1 RM) WOD: 18-Minute AMRAP of:CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)15 Box Jumps, 24″ / 20″12 Push press, 115# / 75#9 Toes-To-Bar Stimulus/Focus: This WOD’s long time domain will be challenging. You may want to break work into smaller sets and […]
19 February 2019
Warm-up: Coach’s Choice Strength/Skill: Power Clean (Work to WOD Weight) WOD: 8-Minute ARMAP CrossFit Games Open 15.4 (AMRAP – Reps)3 Handstand Push-ups3 Cleans, 185#/125#6 Handstand Push-ups3 Cleans, 185#/125#9 Handstand Push-ups3 Cleans, 185#/125#12 Handstand Push-ups6 Cleans, 185#/125#15 Handstand Push-ups6 Cleans, 185#/125#18 Handstand Push-ups6 Cleans, 185#/125#21 Handstand Push-ups9 Cleans, 185#/125# Etc., adding 3 reps to the handstand […]
18 February 2019
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (3 x 3 x 3)Start at 70% and get AHAP! Lift on a 3-minute clock. WOD: 17-Minute AMRAPCrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 40 Burpees to a 6″ target30 Snatches, 75# / 45#30 Burpees to a 6″ target30 Snatches, 135# / 75#20 Burpess to a 6″ […]
15 February 2019
Warm-up: Coach’s Choice Strength/Skill: Thruster (3 x 10)Use 60% of your 1 RM for all sets. Focus on a fast cycle rate. WOD: CrossFit Games Open 17.5 (Time)10 rounds for time of:9 thrusters 95# / 65#35 double-unders*40 minute time cap Stimulus/Focus: This WOD is a cardiovascular beast. Find a place to breathe and a rhythm […]
14 February 2019
Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: 14 Minute Partner Valentine’s Day AMRAP*One partner works, one partner holds the plank.14 Deadlifts14 Strict Push Ups14 Hang Power Cleans14 Step Lunges14 Power Snatch14 Mountain Climbers14 Back Squats14 Ab Mat Sit Ups14 Push Press14 Burpees Male Teams: 115#Coed Teams: 95#Female Teams: 75# Stimulus/Focus: Have fun! Partner WOD and […]