WOD / Blog
13 November 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (4 x 4 x 4 x 4 x 4 x 4 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute GAFAP2 Floor Press (95/65)2 Slam Balls (30/20)4 Floor Press (95/65)4 Slam Balls (30/20)*6, 8, 10, 12 . . . RX+: 185/135 and 50/30 Stimulus/Focus: […]
12 November 2019
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (6 x 3)Use 80% for all sets and lift on a 3-minute clock. WOD: 10 Rounds for Reps1 Minute ME Overhead Squats (75/55)1 Minute ME Ab Mat Sit Ups Stimulus/Focus: This WOD will tax your midline. Keep it tight when squatting. Try to squat the entire minute. Aim for […]
11 November 2019
Warm-up: Coach’s Choice Strength/Skill: Review WOD Movements and Find a Partner! WOD: Bert (Time)50 burpees400-m run100 push-ups400-m run150 walking lunges400-m run200 squats400-m run150 walking lunges400-m run100 push-ups400-m run50 burpees U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving […]
06 November 2019
Warm-up: Coach’s Choice Strength/Skill: Front Squat (5 x 5 x 5 x 5 x 5 )Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 21-15-9 (6 Minute Cap)Front Squat (95/65)Pull Ups Stimulus/Focus: Classic CrossFit WOD. Bodyweight and barbell. Moderate load and volume. Aim to never have to break more than once on […]
05 November 2019
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (20 Minutes to Find Your 1 RM) WOD: 3 RFT (12 Minute Time Cap)21 Hang Power Snatch (115/75)50 Air Squats Stimulus/Focus: This WOD is meant to be moderate in load. Aim for a weight you can do in three sets for each round. Take quick breaks between sets and […]
04 November 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 30 Seconds Max Reps)Every three minutes work for 30 seconds to get as many reps as possible. Use 90% for all lifts. Enter your total reps (for all 5 rounds of work) as the first number in strength. WOD: A Couple Couplets 5 RFT (5 Minute Time Cap)8 […]