WOD / Blog
22 February 2019
Warm-up: Coach’s Choice Strength/Skill: Review the movements and get ready for 19.1. WOD: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)Complete as many rounds as possible in15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Crossfit Games Open 19.1 Scaled (Ages […]
21 February 2019
Warm-up: Coach’s Choice Strength/SkillGet Ready to WOD! WOD: Happy Birthday Eve to Coach Marc!Partner WOD54 Goblet Squats (1.5/1)54 HRPUs54 Slam Balls (30/20)54 Supermans54 KB Swings (1.5/1)54 Ab Mat Sit Ups54 Med Ball Cleans (20/14)54 Burpees54 Alternating Snatch (50/35)54 Step Lunges Stimulus/Focus: Partner work/rest WOD for Coach Marc’s birthday eve! He’ll be 54 tomorrow! Cool Down: […]
20 February 2019
Warm-up: Coach’s Choice Strength/Skill: Push Press (20 Minutes to Find your 1 RM) WOD: 18-Minute AMRAP of:CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)15 Box Jumps, 24″ / 20″12 Push press, 115# / 75#9 Toes-To-Bar Stimulus/Focus: This WOD’s long time domain will be challenging. You may want to break work into smaller sets and […]
19 February 2019
Warm-up: Coach’s Choice Strength/Skill: Power Clean (Work to WOD Weight) WOD: 8-Minute ARMAP CrossFit Games Open 15.4 (AMRAP – Reps)3 Handstand Push-ups3 Cleans, 185#/125#6 Handstand Push-ups3 Cleans, 185#/125#9 Handstand Push-ups3 Cleans, 185#/125#12 Handstand Push-ups6 Cleans, 185#/125#15 Handstand Push-ups6 Cleans, 185#/125#18 Handstand Push-ups6 Cleans, 185#/125#21 Handstand Push-ups9 Cleans, 185#/125# Etc., adding 3 reps to the handstand […]
18 February 2019
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (3 x 3 x 3)Start at 70% and get AHAP! Lift on a 3-minute clock. WOD: 17-Minute AMRAPCrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 40 Burpees to a 6″ target30 Snatches, 75# / 45#30 Burpees to a 6″ target30 Snatches, 135# / 75#20 Burpess to a 6″ […]
15 February 2019
Warm-up: Coach’s Choice Strength/Skill: Thruster (3 x 10)Use 60% of your 1 RM for all sets. Focus on a fast cycle rate. WOD: CrossFit Games Open 17.5 (Time)10 rounds for time of:9 thrusters 95# / 65#35 double-unders*40 minute time cap Stimulus/Focus: This WOD is a cardiovascular beast. Find a place to breathe and a rhythm […]