WOD / Blog
11 March 2021
Warm-up: Coach’s Choice Strength/Skill: Review the WOD Movements WOD: 4 Rounds for Total Reps1 Minute ME Bike Cals1 Minute ME GHD Sit Ups1 Minute ME Strict Push Ups1 Minute ME Alternating Step Lunges1 Minute ME Up and Overs Stimulus/Focus: This is designed to be an active recovery day before we take on 21.1 tomorrow. Do […]
10 March 2021
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (4 x 4 ) Use 80% for all sets. Lift on a 3-minute clock. WOD: 3 Rounds for Reps / 15 Minute ClockMax Effort Unbroken Overhead Squats (95/65)Max Effort Unbroken Pull Ups Stimulus/Focus: The goal of this workout is to push until failure on each set of work. Your […]
09 March 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 x 2 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 3 RFT (12 Minute Cap)10 Deadlifts (135/95)10 Slam Balls (30/20)10 Ab Mat Sit Ups8 Deadlifts (135/95)8 Slam Balls (30/20)8 Ab Mat Sit Ups6 Deadlifts (135/95)6 Slam […]
08 March 2021
Warm-up: Coach’s Choice Strength/Skill: Floor Press (1 x 1 x 1 x 1 x 1 x 1 x 1) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (20 Minute Cap)400 Meter Run10 Floor Press (135/95) Stimulus/Focus: Run fast. Floor press should be heavy, but try to keep them unbroken. […]
05 March 2021
Warm-up: Coach’s Choice Strength/Skill: Clean (5 x 4 x 3 x 2 x 1) Start at 70% and get AHAP. Lift on a 2-miute clock. WOD: For Time (25 Minute Cap)-21-18-15-12-9-6-3-Clean (95/65)Kettlebell Swing (1.5/1)*200 Meter Run Before and After Each Round for a Total of 8 Runs Stimulus/Focus: This will be tough on grip. Aim […]
04 March 2021
Warm-up: Coach’s Choice Strength/Skill: Max Height Box Jump WOD: Tabata Kick Your Butt! HRPUsAir SquatsAb Mat Sit UpsBox Jumps (24/20) 8 Rounds of 20 seconds of work, 10 seconds of rest. No break in between movements. 16 total minutes. Score is the total number of reps in all movements. Stimulus/Focus: This was CrossFit Belmont’s first […]