WOD / Blog
26 March 2021
Warm-up: Coach’s Choice Strength/Skill: Review movements for 21.3 and 21.4! WOD: Crossfit Games Open 21.3 RX (Ages 16-54) (Time)For total time: 15 front squats30 toes-to-bars15 thrustersThen, rest 1 minute before continuing with:15 front squats30 chest-to-bar pull-ups15 thrustersThen, rest 1 minute before continuing with:15 front squats30 bar muscle-ups15 thrusters Workout 21.4 begins immediately upon completing or […]
25 March 2021
Warm-up: Coach’s Choice Strength/Skill: Review WOD Movements WOD: Deck of Cards for Time*Hearts: Buprees*Spades: Ab Mat Sit Ups*Diamonds: Strict Push Ups*Clubs: Air Squats The clock starts. In small groups, one person turns over a card. The suit indicates the movement. The number dictates the reps. An ace is one rep. All face cards are ten […]
24 March 2021
Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift High Pull (5 x 5 x 5 x 5 x 5 ) Start at 75% and get as heavy as possible. Lift on a 3-minute clock. WOD: 4 RFT (20 Minute Cap)25 Sumo Deadlifts (185/135)15 Seated Dumbbell Presses (35/20)400 Meter Run *275/185; 50/35 Stimulus/Focus: A pull, push, and run! […]
23 March 2021
Warm-up: Coach’s Choice Strength/Skill: Power Clean (5 x 4 x 3 x 2 x 1) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (18 Minutes)-21-15-9-15-21-Power Cleans (95/65)Wall Balls (20/14)*Every (-) Complete 5 Chest to Bar Pull Ups Stimulus/Focus: The rep count should allow you to do a lot of […]
22 March 2021
Warm-up: Coach’s Choice Strength/Skill: Snatch from Below the Knee (15 Minutes to Work the Skill) WOD: 4 RFT (16 Minute Cap)15 Double Unders30 Alternating Hang KB Snatches (1.5/1)10 KB Overhead Squats (1.5/1) (5 per side) Stimulus/Focus: This will be a challenging metcon for most. Try to do the dubs unbroken and the snatches in no […]