WOD / Blog
14 February 2019
Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: 14 Minute Partner Valentine’s Day AMRAP*One partner works, one partner holds the plank.14 Deadlifts14 Strict Push Ups14 Hang Power Cleans14 Step Lunges14 Power Snatch14 Mountain Climbers14 Back Squats14 Ab Mat Sit Ups14 Push Press14 Burpees Male Teams: 115#Coed Teams: 95#Female Teams: 75# Stimulus/Focus: Have fun! Partner WOD and […]
13 February 2019
Warm-up: Coach’s Choice Strength/Skill: Snatch (3 x 3 x 3 x 3 x 3 )Start at 70% and get AHAP! Lift on a 3-minute clock. WOD: Prior to 8:00, complete:CrossFit Games Open 17.3 (AMRAP – Reps) 3 rounds of:6 chest-to-bar pull-ups6 squat snatches (95# / 65#)Then, 3 rounds of:7 chest-to-bar pull-ups5 squat snatches (135# / […]
12 February 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 13-Minute AMRAP:CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)55 Deadlifts, 225# / 155#55 Wall-Ball Shots, 20# / 14#55 Calorie Row55 Handstand Push-ups Stimulus/Focus: Chipper Time! You may want […]
11 February 2019
Warm-up: Coach’s Choice Strength/Skill: Devils Press-Time to Work the Skill WOD: For time:CrossFit Games Open 17.1 (Time) 10 snatches15 burpee box jump-overs20 snatches15 burpee box jump-overs30 snatches15 burpee box jump-overs40 snatches15 burpee box jump-overs50 snatches15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. boxF: 35-lb. dumbbell / 20-in. box Time cap: 20 minutes Stimulus/Focus: This […]
08 February 2019
Warm-up: Coach’s Choice Strength/Skill: Ring Work WOD: 14-Minute AMRAP CrossFit Games Open 15.3 (AMRAP – Reps)7 Muscle-ups50 Wall-Ball Shots, 20# / 14#100 Double-Unders Stimulus/Focus: This WOD’s longer time domain will give you ample time to work these more challenging movements. Aim for 2-3 rounds. CrossFit Games Open 15.3 Scaled (AMRAP – Reps)14-Minute AMRAP:50 Wall-Ball Shots, […]