WOD / Blog
22 October 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (6 x 6)Use 70% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: For Time10-1-10Deadlifts (95/65)1-10-1Step Lunges Stimulus/Focus: This WOD will be taxing on the legs. Find a pace you can maintain with minimal breaks. Use a weight you can do unbroken and fast. The rep […]
21 October 2019
Warm-up: Coach’s Choice Strength/Skill: Snatch (5 x 1)Use 90% for all your lifts. Lift on a 3-minute clock. WOD: 30-20-10 (20 Minute Cap)Snatch (75/55)KB Swings (1.5/1) Stimulus/Focus: This WOD will be very taxing on your grip. Strive to do your work in sets of 5 with quick breaks. Cool Down: 3 Rounds100 Meter Farmer’s Carry […]
18 October 2019
Warm-up: Coach’s Choice Strength/Skill: Review the WOD Movements WOD: CrossFit Open 20.2Complete as many rounds as possible in 20 minutes of: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) 4 dumbbell thrusters6 toes-to-bars24 double-unders50-lb/35-lb dumbbells Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps) 4 dumbbell thrusters6 hanging knee-raises24 single-unders35-lb/20-lb dumbbells Crossfit Games […]
17 October 2019
Warm-up: Coach’s Choice Strength/Skill: Review WOD Movements WOD: 20 Minute Partner AMRAP50 Slam Balls (30/20)50 Wall Balls (20/14)50 Kettlebell Swings (1.5/1)*One partner works, one partner rests* Stimulus/Focus: Have fun with a partner. Use it as active rest for tomorrow’s open WOD or go as hard as you can. Cool Down: ROMWOD
16 October 2019
16 October 2019 Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (10 x 10 x 10 x 10)Start at 50% and get AHAP. Lift on a 3-minute clock. WOD: 5 Rounds (15 Minute Cap)10 Burpees15 Overhead Squats (95/65)20 Double Unders Stimulus/Focus: This WOD will tax you cardiovascularly. If the prescribed weight is too heavy for you, find […]
15 October 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (20 Minutes to Find Your 1 RM) WOD: For Time (20 Minute Cap)5 Floor Press (185/135)25 Pull Ups10 Floor Press (155/105)15 Chest to Bar15 Floor Press (135/95)5 Bar Muscle Ups Stimulus/Focus: This WOD is meant to be heavy in load and advanced in movement. Make sure that you scale […]