WOD / Blog
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, […]
07 February 2019
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Burpee! WOD: 7-Minute AMRAP CrossFit Games Open 12.1 (AMRAP – Reps)Burpees to a 6″ target Stimulus/Focus: Embrace the suck. Just keep moving. Cool Down: ROMWOD
06 February 2019
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (20 Minutes to Find Your 1 RM) WOD: CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)Includes Masters up to 54 years old 0:00 – 3:002 Rounds of:10 Overhead Squats, 95# / 65#10 Chest-To-Bar Pull-ups 3:00 – 6:002 Rounds of:12 Overhead Squats, 95# / 65#12 Chest-To-Bar Pull-ups 6:00 – […]