WOD / Blog
09 May 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 x 3 x 3 x 3)Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: 7 Minute AMRAP7 Deadlifts (135/95)7 Burpees Stimulus/Focus: This WOD is meant to be light and fast. Aim for at least 7 rounds. Cool Down: […]
08 May 2019
Warm-up: Coach’s Choice Strength/Skill: Push Press (2 x 2 x 2 x 2 )Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 20 Minute GAFAP1 Push Press (115/75)1 Box Jump Over (24/20) Stimulus/Focus: This WOD is meant to be moderate in load. The long time domain allows you to push hard to […]
07 May 2019
Warm-up: Coach’s Choice Strength/Skill: Power Clean (20 Minutes to Find Your 1 RM) WOD: 5 Rounds for Reps1 Minute ME Power Cleans (75%)1 Minute ME HSPUs1 Minute Rest Score=Total Reps Stimulus/Focus: This WOD is meant to push you outside of your comfort zone. Work as hard as you can each minute. You have rest built […]
06 May 2019
Warm-up: Coach’s Choice Strength/Skill: Front Squat (5 x 3)Use 80% for all sets. Lift on a 2-minute clock. WOD: 3 RFT10 Front Squats (135/95)20 Pull Ups50 Double Unders RX+: 225/155 (from rack); chest to bar pull ups Stimulus/Focus: This WOD is meant to be challenging in all domains. It is a classic CF workout in […]
03 May 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 x 3 )Start at 70% and get AHAP on a 3-minute clock. WOD: For Time400 Meter Run50 Deadlifts (135/95)400 Meter Run30 Deadlifts (185/135)400 Meter Run10 Deadlifts (225/155)400 Meter Run Stimulus/Focus: This WOD will be rough on the legs. Plan quick breaks […]
02 May 2019
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (5 x 2 )Use 70% for all sets. Lift on a 2-minute clock. WOD: 5 Rounds (2-Minutes Each)10 OHS (135/95)ME Double Unders Stimulus/Focus: This WOD will push you physically and mentally. Make yourself work as hard as possible each round. Get every rep you can. Rest comes after the […]