WOD / Blog
20 March 2019
Warm-up: Coach’s Choice Strength/Skill: Hang Clean (20 Minutes to Find Your 1 RM) WOD: 12-9-6-9-12Hang Clean (70%)Ring Dips Stimulus/Focus: Hang clean should be moderate for everyone. Volume is light. Focus on ring dips. Cool Down: 100 Mountain Climbers
19 March 2019
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (4 x 4 x 4 x 4 x 4 x 4 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 10 Minute AMRAP5 DB Push Jerk (50/35)10 DB Step Lunges (50/35) Stimulus/Focus: This WOD is heavy and it will be slower moving. Take breaks when needed. […]
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. […]