WOD / Blog
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 […]
23 August 2019
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (3 x 3 x 3 x 3 x 3) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Reps4-Minute Cap25 Power Snatch (45/35)25 Wall Balls (20/14)*If you complete the reps under the time cap, rest and then move onto the next WOD.*If you do not […]
22 August 2019
Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift (5 x 5 x 5 x 5 x 5 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 15-12-9-12-15Sumo Deadlift (165/115)Knees to Elbow Stimulus/Focus: This WOD will tax your grip. Plan your breaks, but keep them short. It will be a challenge to go back up […]