WOD / Blog

20 November 2018

Warm-up: Coach’s Choice   Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 x 3) Start at 70% and get AHAP. Lift on a 3-minute clock.   WOD: 12 Minute AMRAP 3 Deadlifts (315/205) 6 Box Jumps (30/24) 9 Wall Balls (30/20 slam ball) 12 Double Unders   Stimulus/Focus: This WOD is intended […]

15 November 2018

Warm-up: Coach’s Choice   Strength/Skill: Get Ready to Work!   WOD: 10 RFT (30 Minute Cap) 12 Pull Ups 12 Burpees   Stimulus/Focus: Push-pull is a classic CrossFit stimulus. Plan breaks and get back into the movement as quickly as possible. Work steadily.   Cool Down: ROMWOD

19 November 2018

Warm-up: Coach’s Choice   Strength/Skill: Shoulder Press (20 Minutes to Find 1 RM)   WOD: A Couple Couplets   21-15-9 (5 Minute Cap) Shoulder Press (45/35) Weighted Box Step Ups (45/35)(24/20)   Rest until the 5 minute cap is reached and then . . .   21-15-9 (5 Minute Cap) Bicep Curls (45/35) Overhead Step […]

16 November 2018

Warm-up: Coach’s Choice   Strength/Skill: Floor Press (3 4-Minute Rounds) In each four-minute round go for max unbroken reps. Use 65% of your 1 RM for your weight.   WOD: 21-15-9 Floor Press (95/65) Kettlebell Swings (1.5/1) *200 Meter Run Before and After Each Round (total of 4 runs)   RX+: 155/105; 2/1.5   Stimulus/Focus: […]

14 November 2018

Warm-up: Coach’s Choice   Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5 ) Start at 60% and get AHAP. Lift on a 3-minute clock.   WOD: 15 Minute AMRAP 5 Back Squats (225/155 from the rack) 10 Ab Mat Sit Ups   Stimulus/Focus: HEAVY! Work steady and keep moving. Aim for […]

13 November 2018

Warm-up: Coach’s Choice   Strength/Skill: Power Snatch (20 Minutes to Find 1 RM)   WOD: 20 Minute EMOTM 2 Complexes (60%) *High Hang Power Snatch, Hang Power Snatch, Power Snatch   Stimulus/Focus: Work speed under the bar and perfect movement.   Cool Down: Tabata Mountain Climbers