WOD / Blog
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. […]
03/01/2019
Warm-up: Coach’s Choice Strength/Skill: Get Ready for 19.2! WOD: Crossfit Games Open 19.2 (Ages 16-54) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# […]
28 February 2019
Warm-up: Coach’s Choice Strength/Skill: Review the WOD movements and get ready to WOD or ROMWOD! WOD: 25-20-15-10-5Ground to Overhead (25/15)Weighted Ab Mat Sit Ups (25/15)*RX+: 45/25 Stimulus/Focus: Just move well. Break when needed. Aim for 8-10 minutes. Cool Down: ROMWOD
27 February 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (20 Minutes to Find Your 1 RM)WOD: 10 Minute GAFAP1 Floor Press (95/65)1 Step Lunge (95/65)(Front or Back)2/2, 3/3, etc. RX+: 155/105 Stimulus/Focus: Light floor press, heavy lunge. Break when needed, but keep breaks short. Cool Down: Tabata Handstand Holds
26 February 2019
Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift (3 x 3 x 3 x 3 x 3)Start at 70% and get AHAP! Lift on a 3-minute clock. WOD: For Time5 Rounds10 KB Swings (1.5/1)10 Slam Balls (30/20)2 Rounds25 KB Swings (1.5/1)25 Slam Balls (30/20)1 Round50 KB Swings (1.5/1)50 Slam Balls (30/20) Stimulus/Focus: This WOD is meant to […]