WOD / Blog
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 […]
25 February 2019
Warm-up: Coach’s Choice Strength/Skill:Get Ready to Work! WOD: 50 RFT (40 Minute Cap)2 Pull Ups4 Push Ups6 Air Squats Stimulus/Focus: Murph without the run! The challenge is keeping track of your rounds. Just put 50 tallies on the board! Cool Down: 400 Meter Run
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: […]