WOD / Blog
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 […]
16 November 2018
Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 4-Minute Rounds) In each four-minute round go for max unbroken reps. Use 65% of your 1 RM for your weight. WOD: 21-15-9 Floor Press (95/65) Kettlebell Swings (1.5/1) *200 Meter Run Before and After Each Round (total of 4 runs) RX+: 155/105; 2/1.5 Stimulus/Focus: […]
14 November 2018
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5 ) Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP 5 Back Squats (225/155 from the rack) 10 Ab Mat Sit Ups Stimulus/Focus: HEAVY! Work steady and keep moving. Aim for […]
13 November 2018
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (20 Minutes to Find 1 RM) WOD: 20 Minute EMOTM 2 Complexes (60%) *High Hang Power Snatch, Hang Power Snatch, Power Snatch Stimulus/Focus: Work speed under the bar and perfect movement. Cool Down: Tabata Mountain Climbers
12 November 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (Work up to WOD weight) WOD: McGhee 30-Minute AMRAP 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″ In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq. *Female RX: 185 and 20″ *HRPUs Stimulus/Focus: Benchmark time! 30 minutes is a […]