WOD / Blog
18 March 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 2)Use 85% for all sets. Lift on a 3-minute clock. WOD: 21-18-15-12-9-6-3Deadlifts (135/95)Wall Balls (20/14) Stimulus/Focus: Strive for unbroken sets. Aim for less than 20 minutes. Cool Down: 3 Rounds5 Strict Pull Ups10 Strict Push Ups
15 March 2019
Warm-up: Coach’s Choice Strength/Skill: Get Ready for 19.4! WOD: 19.4 for Time CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute restperiod CrossFit Games Open 19.4 Scaled (Ages 16-54) […]
14 March 2019
Warm-up: Coach’s Choice Strength/Skill: Review the WOD movements and get ready to WOD or ROMWOD! WOD: 12 Minute AMRAP6 Strict Push Ups12 Step Lunges Stimulus/Focus: Just move well. Aim for 10-12 rounds. Cool Down: ROMWOD
13 March 2019
Warm-up: Coach’s Choice Strength/Skill: Front Squat (3 x 3 x 3 x 3 x 3 x 3 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 10 Minute AMRAP5 Front Squats (135/95)10 Slam Balls (30/20) Stimulus/Focus: This WOD is meant to be heavier in load. Pace yourself. Don’t go out too quickly. […]
12 March 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 10 )Use 60% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: For Time10-1 Deadlifts (225/155)1-10 Bar Facing Burpees Over the Bar Stimulus/Focus: This WOD is meant to be moderate in load and volume. You’ll have to plan breaks. Try to take those between […]
11 March 2019
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (20 Minutes to Find Your 1 RM) WOD: 4 Founds for Reps45 Seconds ME Split Jerks (70%)15 Seconds Rest30 Seconds ME Split Jerks (70%)30 Seconds Rest15 Seconds ME Split Jerks (70%)45 Seconds Rest Stimulus/Focus: Work-rest WOD. Don’t rest in your work time. Rest is built into the WOD. Cool […]