WOD / Blog

18 March 2021

Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: 15 Minute GAFAP1 Double Under1 Kettlebell Swing (1.5/1)1 Up and Over 2, 3, 4 . . . Stimulus/Focus: Active recovery before 21.2 tomorrow. Work as hard as you want to work. Cool Down: ROMWOD

17 March 2021

Warm-up: Coach’s Choice Strength/Skill: Partner Deadlift (15 Minutes to Work the Skill) WOD: Happy St. Patrick’s Day 17 Minute Partner WOD Partner A: 17 Slam Balls (30/20)Partner B: ME Row (Calories)SwitchPartner A: 17 Strict Push UpsPartner B: ME Row (Calories)SwitchPartner A: 17 Goblet Squats (1.5/1)Partner B: ME Row (Calories)SwitchPartner A: 17 Pull UpsPartner B: ME […]

16 March 2021

Warm-up: Coach’s Choice Strength/Skill: Dynamic Front Squats (15 Minutes to Work the Skill)Using bands, make the bar have a dynamic load. WOD: 6 Minute AMRAP3 Front Squats (45/35)3 Box Jumps (30″) *Rest 2 Minutes Before the Next Couplet. Stimulus/Focus: The bar is light, but the box is high. Make sure to push yourself to new […]

15 March 2021

Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 5 x 5 x 5 x 5) Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Out and Back for Time (25 Minute Cap)25 Shoulder Press (45/35)50 Burpees75 Air Squats100 Ab Mat Sit Ups75 Air Squats50 Burpees25 Shoulder Press (45/35) Stimulus/Focus: This out and […]

12 March 2021

Warm-up: Coach’s Choice Strength/Skill: Review the WOD Movements and Get Ready for 21.1! WOD: Crossfit Games Open 21.1 RX (Ages 16-54) (Time)(15 Minute Cap) 1 wall walk10 double-unders 3 wall walks30 double-unders 6 wall walks60 double-unders 9 wall walks90 double-unders 15 wall walks150 double-unders 21 wall walks210 double-unders *Other versions can be found in Wodify […]

11 March 2021

Warm-up: Coach’s Choice Strength/Skill: Review the WOD Movements WOD: 4 Rounds for Total Reps1 Minute ME Bike Cals1 Minute ME GHD Sit Ups1 Minute ME Strict Push Ups1 Minute ME Alternating Step Lunges1 Minute ME Up and Overs Stimulus/Focus: This is designed to be an active recovery day before we take on 21.1 tomorrow. Do […]