WOD / Blog
03 February 2017
******* Happy 40th Birthday Coach Lisa! ******* Don’t forget to join us for the social at the box following the 1800 class! Warm-up: Coach’s Choice Strength/Skill: Review the movement standards and get ready to work! WOD: “Fabulous 40” – 40 Minute Partner AMRAP With only one partner working at a time, complete as many rounds […]
06 February 2017
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (5 x 3 ) *Use 70% of your 1 RM WOD: CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Mobility: Shoulders Buy Out: 50 Double Unders 25 GHD Sit Ups 25 GHD Extensions
07 February 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 2) *Use 85% of your 1 RM for all sets. WOD: CrossFit Games Open 11.2 – 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″ Mobility: Hamstrings Buy Out: 50 Double Unders 25 GHD Sit Ups 25 GHD Extensions
08 February 2017
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (2 x 2 x 2 x 2 x 2 ) *Start at 75% of your 1 RM WOD: CrossFit Games Open 11.4 – 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-Ups Mobility: Shoulders Buy Out: 50 Double Unders 25 GHD Sit Ups 25 […]
09 February 2017
Warm-up: Coach’s Choice Strength/Skill: Power Clean (4 x 3 ) *Use 75 % of your 1 RM for all sets. WOD: CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14# Mobility: Shoulders Buy Out: 50 Double Unders 25 […]
10 February 2017
Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 1) *Use 90%-100% of your 1 RM for all sets. WOD: CrossFit Games Open 11.6 – Complete AMRAP in 7 minutes of: 3 Thrusters 3 Chest-To-Bar Pull-ups 6 Thrusters 6 Chest-To-Bar Pull-ups 9 Thrusters 9 Chest-To-Bar Pull-ups 12 Thrusters 12 Chest-To-Bar Pull-ups 15 Thrusters 15 Chest-To-Bar Pull-ups 18 […]