WOD / Blog

28 April 2021

Warm-up: Coach’s Choice Strength/Skill: Ring Muscle Up Progressions WOD: 16 Minute EMOTMEven: 100 Meter SprintOdd: 2 Ring Muscle Ups Stimulus/Focus: This WOD is meant to give you time to practice a more advanced CrossFit gymnastics skill. Find a progression that challenges you. Run fast. Practicing the skill while taxed cardiovascularly will make it harder and […]

27 April 2021

Warm-up: Coach’s Choice Strength/Skill: Deadlift (3 x 5)Use 85% for all sets. Lift on a 3-minute clock. WOD: 25 Minute AMRAP5 Handstand Push Ups10 Toes to Bar15 Deadlifts (135/95) Teen/Masters RX: 95/65 Stimulus/Focus: Classic push/pull CrossFit workout. If you are proficient at each of these movements, practice stringing them together, even if you have to […]

26 April 2021

Warm-up: Coach’s Choice Strength/Skill: Floor Press (8 x 4 ) Use 80% for all sets. Lift on a 2-minute clock. WOD: For Time (20 Minute Cap)100 Floor Press (95/65)75 Sit Ups50 Pull Ups Teen/Master RX: 65/45 Stimulus/Focus: This one is just a grind. Break your work into manageable sets and aim for short rest times. […]

23 April 2021

Warm-up: Coach’s Choice Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (20 Minute Cap)5 Snatch (115/75)100 Meter Farmer’s Carry (50/35 x 2)10 Seated Knees to Elbow Teen/Master’s RX: 75/55; 35/20 Stimulus/Focus: This workout will be hard on […]

22 April 2021

Warm-up: Coach’s Choice Strength/Skill: Deadlift (Tabata Holds) 1st Round of Tabata @ 60%2nd Round of Tabata @ 65%3rd Round of Tabata @ 70%4th Round of Tabata @ 75% *8 Rounds of 20 Second Holds at Each Weight.*1 Minute between Rounds to Change Weight*19 Total Minutes*Score is heaviest bar used to complete a round WOD: 12 […]

21 April 2021

Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (10 Minutes to Work the Skill) Use the time to get AHAP using a barbell and weights. WOD: 20 Minute EMOTMEven: 2 Turkish Get Ups @ 80%Odd: ME Ab Mat Sit Ups Stimulus/Focus: This workout will be very taxing on the midline. Make each TGU perfect. Push hard […]