WOD / Blog
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 […]
01 February 2019
Warm-up: Coach’s Choice Strength/Skill: Med Ball Clean WOD: For Time50-40-30-20-10Med Ball Clean (20/14)Box Jumps (24/20) Stimulus/Focus: Well . . . this WOD is going to suck! Embrace it. Plan breaks. Work steadily. Stay focused and determined. It will be a slow moving WOD. Cool Down: 5 Minutes of Row, Bike, Run, or Skierg
31 January 2019
Warm-up: Coach’s Choice Strength/Skill: Partner Deadlift (Time to Work the Skill) WOD: 10 Minute GAFAP1 Deadlift (135/95)1 Pull Up Stimulus/Focus: Just work. See how far you can get. It will be grip intensive. Think about doing singles to save your grip strength. Cool Down: ROMWOD
30 January 2019
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (20 Minutes to Find Your 1 RM) WOD: 10 Minute AMRAP5 Push Jerk (95/65)2 Muscle Ups Stimulus/Focus: This WOD is designed to be light in load and volume. It will be shoulder intensive, but the short rep scheme and time domain should allow you to continue working at a […]