WOD / Blog
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 […]
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 […]