WOD / Blog
08 March 2019
Warm-up: Coach’s Choice Strength/Skill: Get Ready for 19.3! WOD: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)200-ft. dumbbell overhead lunge 50lb/35lb50 dumbbell box step-ups 24in/20in50 strict handstand push-ups200-ft. handstand walk Time cap: 10 minutes Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)200-ft. dumbbell front-rack lunge 50lb/35lb50 dumbbell box step-ups50 5-in. elevated strict […]
07 March 2019
Warm-up: Coach’s Choice Strength/Skill: Review WOD movements and get ready to WOD or ROMWOD! WOD: 10 Minute AMRAP5 Burpees5 Wall Balls (20/14) Stimulus/Focus: Open the throttle and go! See what you can do in 10 minutes. Cool Down: ROMWOD
06 March 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (6 x 6 x 6 x 6 x 6 x 6)Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: 8-Minute AMRAP8 Deadlifts (185/135)8 KB Swings (1.5/1)8 Goblet Squats (1.5/1) Stimulus/Focus: This WOD is meant to be moderate in load. Aim to do all work unbroken. Rest as […]
05 March 2019
Warm-up: Coach’s Choice Strength/Skill: Push Press (2 x 2 x 2 x 2 x 2)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 21-15-9Push Press (95/65)Pull Ups Stimulus/Focus: Classic push-pull CrossFit WOD. It is a sprint. Move as fast as you can. Aim for less than 6 minutes. Cool Down: 500 Meter […]
04 March 2019
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: Tabata Kick Your Butt! (AMRAP – Reps)HRPUsAir SquatsAb Mat Sit UpsBox Jumps (24/20) 8 Rounds of 20 seconds of work, 10 seconds of rest. No break in between movements. […]