WOD / Blog
11 February 2019
Warm-up: Coach’s Choice Strength/Skill: Devils Press-Time to Work the Skill WOD: For time:CrossFit Games Open 17.1 (Time) 10 snatches15 burpee box jump-overs20 snatches15 burpee box jump-overs30 snatches15 burpee box jump-overs40 snatches15 burpee box jump-overs50 snatches15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. boxF: 35-lb. dumbbell / 20-in. box Time cap: 20 minutes Stimulus/Focus: This […]
08 February 2019
Warm-up: Coach’s Choice Strength/Skill: Ring Work WOD: 14-Minute AMRAP CrossFit Games Open 15.3 (AMRAP – Reps)7 Muscle-ups50 Wall-Ball Shots, 20# / 14#100 Double-Unders Stimulus/Focus: This WOD’s longer time domain will give you ample time to work these more challenging movements. Aim for 2-3 rounds. CrossFit Games Open 15.3 Scaled (AMRAP – Reps)14-Minute AMRAP:50 Wall-Ball Shots, […]
07 February 2019
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Burpee! WOD: 7-Minute AMRAP CrossFit Games Open 12.1 (AMRAP – Reps)Burpees to a 6″ target Stimulus/Focus: Embrace the suck. Just keep moving. Cool Down: ROMWOD
06 February 2019
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (20 Minutes to Find Your 1 RM) WOD: CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)Includes Masters up to 54 years old 0:00 – 3:002 Rounds of:10 Overhead Squats, 95# / 65#10 Chest-To-Bar Pull-ups 3:00 – 6:002 Rounds of:12 Overhead Squats, 95# / 65#12 Chest-To-Bar Pull-ups 6:00 – […]
05 February 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 8-Minute AMRAPCrossFit Games Open 14.3 10 Deadlifts, 135# / 95#15 Box Jumps, 24″ / 20″15 Deadlifts, 185# / 135#15 Box Jumps, 24″ / 20″20 Deadlifts, 225# / 155#15 Box Jumps, […]
04 February 2019
Warm-up: Coach’s Choice 04 February 2019 Warm-up: Coach’s Choice Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2)Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 7 Minute AMRAP CrossFit Games Open 16.3 RX10 power snatches3 bar muscle-ups*Men use 75 lb.*Women use 55 lb. CrossFit Games Open 16.3 Scaled7 […]