WOD / Blog
22 March 2021
Warm-up: Coach’s Choice Strength/Skill: Snatch from Below the Knee (15 Minutes to Work the Skill) WOD: 4 RFT (16 Minute Cap)15 Double Unders30 Alternating Hang KB Snatches (1.5/1)10 KB Overhead Squats (1.5/1) (5 per side) Stimulus/Focus: This will be a challenging metcon for most. Try to do the dubs unbroken and the snatches in no […]
18 March 2021
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: 15 Minute GAFAP1 Double Under1 Kettlebell Swing (1.5/1)1 Up and Over 2, 3, 4 . . . Stimulus/Focus: Active recovery before 21.2 tomorrow. Work as hard as you want to work. Cool Down: ROMWOD
17 March 2021
Warm-up: Coach’s Choice Strength/Skill: Partner Deadlift (15 Minutes to Work the Skill) WOD: Happy St. Patrick’s Day 17 Minute Partner WOD Partner A: 17 Slam Balls (30/20)Partner B: ME Row (Calories)SwitchPartner A: 17 Strict Push UpsPartner B: ME Row (Calories)SwitchPartner A: 17 Goblet Squats (1.5/1)Partner B: ME Row (Calories)SwitchPartner A: 17 Pull UpsPartner B: ME […]
16 March 2021
Warm-up: Coach’s Choice Strength/Skill: Dynamic Front Squats (15 Minutes to Work the Skill)Using bands, make the bar have a dynamic load. WOD: 6 Minute AMRAP3 Front Squats (45/35)3 Box Jumps (30″) *Rest 2 Minutes Before the Next Couplet. Stimulus/Focus: The bar is light, but the box is high. Make sure to push yourself to new […]
15 March 2021
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 5 x 5 x 5 x 5) Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Out and Back for Time (25 Minute Cap)25 Shoulder Press (45/35)50 Burpees75 Air Squats100 Ab Mat Sit Ups75 Air Squats50 Burpees25 Shoulder Press (45/35) Stimulus/Focus: This out and […]
12 March 2021
Warm-up: Coach’s Choice Strength/Skill: Review the WOD Movements and Get Ready for 21.1! WOD: Crossfit Games Open 21.1 RX (Ages 16-54) (Time)(15 Minute Cap) 1 wall walk10 double-unders 3 wall walks30 double-unders 6 wall walks60 double-unders 9 wall walks90 double-unders 15 wall walks150 double-unders 21 wall walks210 double-unders *Other versions can be found in Wodify […]