WOD / Blog
15 November 2019
Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 4 x 3 x 2 x 1)Start a75% and get AHAP. Lift on a 2-minute clock. WOD: 10-20-30-40-50 (30 Minute Time Cap)Push Press (75/55)Wall Balls (20/14)Double Unders Stimulus/Focus: This WOD will be challenging on your muscles and lungs. Find a way to break the rounds that will […]
14 November 2019
Warm-up: Coach’s Choice Strength/Skill: Clean (20 Minutes to Find Your 1 RM) WOD: 7 RFT (10 Minute Cap)3 Cleans (165/115)5 Strict Push Ups7 Box Jumps (30/24) Stimlus/Focus: Seven rounds is a head game! Just keep working. No time to rest. That will come when you are finished. The weight of the clean and the height […]
13 November 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (4 x 4 x 4 x 4 x 4 x 4 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute GAFAP2 Floor Press (95/65)2 Slam Balls (30/20)4 Floor Press (95/65)4 Slam Balls (30/20)*6, 8, 10, 12 . . . RX+: 185/135 and 50/30 Stimulus/Focus: […]
12 November 2019
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (6 x 3)Use 80% for all sets and lift on a 3-minute clock. WOD: 10 Rounds for Reps1 Minute ME Overhead Squats (75/55)1 Minute ME Ab Mat Sit Ups Stimulus/Focus: This WOD will tax your midline. Keep it tight when squatting. Try to squat the entire minute. Aim for […]
11 November 2019
Warm-up: Coach’s Choice Strength/Skill: Review WOD Movements and Find a Partner! WOD: Bert (Time)50 burpees400-m run100 push-ups400-m run150 walking lunges400-m run200 squats400-m run150 walking lunges400-m run100 push-ups400-m run50 burpees U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving […]
06 November 2019
Warm-up: Coach’s Choice Strength/Skill: Front Squat (5 x 5 x 5 x 5 x 5 )Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 21-15-9 (6 Minute Cap)Front Squat (95/65)Pull Ups Stimulus/Focus: Classic CrossFit WOD. Bodyweight and barbell. Moderate load and volume. Aim to never have to break more than once on […]