WOD / Blog
25 March 2019
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (5 x 5 x 5 x 5 x 5)Start with a naked bar and get AHAP. Coach will call a 2-second pause in the bottom. WOD: Nancy5 RFT 400m Run 15 Overhead Squats, 95# / 65# Stimulus/Focus: Benchmark time! Let’s get after this one! Cool Down: 50 Ab Mat Sit Ups
22 March 2019
Warm-up: Coach’s Choice Strength/Skill: Get Ready for 19.5! WOD: 19.5 For Time (20 Minute Cap) Crossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 95lb/65lbChest-to-bar pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 65lb/45lbJumping pull-ups Time cap: 20 minutes Crossfit Games Open […]
21 March 2019
Warm-up: Coach’s Choice Strength/Skill: Reveiw the WOD movements and get ready to WOD or ROMWOD! WOD: 4 Rounds1 Minute Plank Hold1 Minute ME Ab Mat Sit Ups1 Minute Squat Hold1 Minute ME Air Squats Stimulus/Focus: This WOD will test your physical abilities and mental toughness. If you cannot complete the minute-long holds, take breaks as […]
20 March 2019
Warm-up: Coach’s Choice Strength/Skill: Hang Clean (20 Minutes to Find Your 1 RM) WOD: 12-9-6-9-12Hang Clean (70%)Ring Dips Stimulus/Focus: Hang clean should be moderate for everyone. Volume is light. Focus on ring dips. Cool Down: 100 Mountain Climbers
19 March 2019
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (4 x 4 x 4 x 4 x 4 x 4 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 10 Minute AMRAP5 DB Push Jerk (50/35)10 DB Step Lunges (50/35) Stimulus/Focus: This WOD is heavy and it will be slower moving. Take breaks when needed. […]
18 March 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 2)Use 85% for all sets. Lift on a 3-minute clock. WOD: 21-18-15-12-9-6-3Deadlifts (135/95)Wall Balls (20/14) Stimulus/Focus: Strive for unbroken sets. Aim for less than 20 minutes. Cool Down: 3 Rounds5 Strict Pull Ups10 Strict Push Ups