WOD / Blog
21 February 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3 ) *Use 80% of your 1 RM for all sets. WOD: 7 RFT 7 Deadlifts (225/155) 14 KB Swings (1.5/1) Mobility: Hamstrings Buy Out: 50 Double Unders 25 GHD Sit Ups 25 GHD Extensions
22 February 2017
Warm-up: Coach’s Choice Strength/Skill: Get ready to work! Review the movement standards. WOD: Happy 52nd Birthday Coach Marc! *Complete 52 reps of each of the following movements: C hest to bar pull ups O verhead step lunges (45/25) A b mat sit ups C alorie Row H ang power snatch (65/45) M ountain Climbers A […]
23 February 2017
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5 ) *Use 80% of your 1 RM for all sets. WOD: Partner 100 Calorie WOD *Partner A: Row 10 Calories *Partner B: Back Squats (65/45) Both partners start at the rig. Partner A bear crawls to the rower and rows 10 calories and bear crawls back […]
24 February 2017
Warm-up: Coach’s Choice Strength/Skill: Time to Work Dumbbell Snatch WOD: CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. […]
27 February 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (3 x 3 x 2 x 2 x1) WOD: For Time – “Deathwish” 21 Deadlifts (225/155) 100 Barbell Hops 18 Deadlifts (225/155) 100 Barbell Hops 15 Deadlifts (225/155) 100 Barbell Hops 12 Deadlifts (225/155) 100 Barbell Hops Mobility: Hamstrings Buy Out: 50 Double Unders 25 GHD Sit Ups 25 GHD […]
28 February 2017
Warm-up: Coach’s Choice Strength/Skill: Front Squat (6 x 4) *Use 80% of your 1 RM for all sets. WOD: 16 Minute EMOTM 100 Meter Run ME Front Squats (95/65) *You don’t have to run every minute, but you can’t squat unless you do. *You can scale to 50 meters if needed. *Scores is front squat […]