WOD / Blog
04 December 2019
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: For Time (25 Minute Cap)50-40-30-20-10Double Unders25-20-15-10-5Burpees5-4-3-2-1Rope Climbs Stimulus/Focus: This is a cardio WOD. It will tax your lungs. Find a pace you can maintain and a time you can breathe and just keep moving. Cool Down: 50 Ab Mat Sit Ups
03 December 2019
Warm-up: Coach’s Choice Strength/Skill: Front Squat (20 Minutes to Find Your 1 RM) WOD: 10 Minute AMRAP10 Front Squats (95/65)5 HSPUs RX+: 135/95; strict Stimulus/Focus: This WOD is a classic CrossFit WOD-a squat and a press. Challenge yourself to go unbroken in each movement. Aim for 6-8 rounds. If you think you’ll get more than […]
02 December 2019
Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 5 )Use 85% for all sets. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)21 Push Press (95/65)21 Pull Ups15 Push Press (115/75)15 Chest to Bar9 Push Press (135/95)9 Strict Pull Ups6 Push Press (155/105)6 Bar Muscle Ups Stimulus/Focus: This WOD is shoulder intensive. Break […]
29 November 2019
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: Barbara (Time)Five Rounds for time:20 Pull-ups30 Push-ups40 Sit-ups50 Squats*3-minute rest after each round* Cool Down: Row 500 Meters
28 November 2019
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Run! Sign your waiver and make your donation at Belmont Walk Run! WOD: 5k Run (Time)Max Effort 5k Run Cool Down: Enjoy your Thanksgiving Day with friends/family. Thank you for starting it with us and supporting a great event and cause!