WOD / Blog
23 November 2018
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: Barbara (Time) 5 RFT 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* Cool Down: Row 500 Meters
22 November 2018
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Run! Sign your waiver and make your donation at Belmont Walk Run! WOD: 5k Run (Time) Cool Down: Enjoy your Thanksgiving Day with friends/family. Thank you for starting it with us and supporting a great event and cause!
21 November 2018
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (4 x 4 x 4 x 4 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 10 Minute AMRAP 10 Overhead Squats (75/55) 5 Ring Dips RX+: 115/75 Stimulus/Focus: Focus on your ring dips in this WOD. If you can do […]
20 November 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 x 3) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute AMRAP 3 Deadlifts (315/205) 6 Box Jumps (30/24) 9 Wall Balls (30/20 slam ball) 12 Double Unders Stimulus/Focus: This WOD is intended […]
15 November 2018
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: 10 RFT (30 Minute Cap) 12 Pull Ups 12 Burpees Stimulus/Focus: Push-pull is a classic CrossFit stimulus. Plan breaks and get back into the movement as quickly as possible. Work steadily. Cool Down: ROMWOD
19 November 2018
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (20 Minutes to Find 1 RM) WOD: A Couple Couplets 21-15-9 (5 Minute Cap) Shoulder Press (45/35) Weighted Box Step Ups (45/35)(24/20) Rest until the 5 minute cap is reached and then . . . 21-15-9 (5 Minute Cap) Bicep Curls (45/35) Overhead Step […]