WOD / Blog
30 September 2019
Warm-up: Coach’s Choice Strength/Skill: Review the Bear Complex WOD: Bear Complex (7 x 7 x 7 x 7 x 7 x 7 x 7)Power CleanFront SquatPush PressBack SquatSecond Push Press Stimulus/Focus: You have 5 minutes for each of 7 rounds. You must complete the above complex 7 times without releasing the bar. Increase weight each […]
30 August 2019
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (2 x 2 x 2 x 2 x 2)Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT25 Shoulder Press (65/45)50 Burpees75 Double Unders400 Meter Run Stimulus/Focus: Bye, bye shoulders! Rest on the run! Aim for less than 35 minutes. Cool Down: Gymnastics Reps
29 August 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (Position Work) WOD: 5-Person Team WOD-500 Deadlifts for Time500 Deadlifts (135/95)ME GHD ExtensionsME Step LungeME Assault Bike *Two Scores: Time and Total Reps Stimulus/Focus: Work with a team to complete 500 deadlifts as fast as possible. Accumulate as many reps as possible of the other movements. Cool Down: ROMWOD
28 August 2019
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (20 Minutes to Find Your 1 RM) WOD: 8 Minute AMRAP15 Overhead Squats (75/55)15 Slam Balls (30/20) Stimulus/Focus: Longer sets may force you to break your movements. Short rests if you do. Keep moving. Aim for 6 rounds. 8 Minute Partner AMRAP0-2 Minutes: Bear Crawl Lengths2-4 Minutes: Duck Walk […]
27 August 2019
Warm-up: Coach’s Choice Strength/Skill: Ring Work WOD: 15 Minute AMRAP5 Strict Muscle Ups10 Pistols Stimulus/Focus: This is a skill WOD. If you want to get better, be present to do it. Find scales that challenge you, but do not frustrate you. Cool Down: Gymnastics Reps
26 August 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (2 x 2 x 2 x 2 x 2 x 2)Start at 70% and get AHAP. Lift on a 3 minute clock. Two second pause in the bottom. WOD: 5 RFT10 Floor Press (115/75)10 Pull Up Chest to Bar Combo Stimulus/Focus: Classic push pull CrossFit WOD. The weight is […]