WOD / Blog

17 January 2019

Warm-up: Coach’s Choice Strength/Skill: Get ready to WOD! WOD: Deck of Cards*Come join us to see how this will work today, but in the end know you’ll have completed 340 reps! Stimulus/Focus: Work as fast as you can with each flip of the card to give yourself time to rest before the next one is […]

16 January 2019

Warm-up: Coach’s Choice Strength/Skill: Front Squat (3 x 3 x 3 x 3 x 3 x 3)Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 10 Minute AMRAP10 Front Squats (95/65)10 HSPUs *RX+: 135/95; deficit (2-45s/1-45) Stimulus/Focus: This WOD is meant to be light in load and to give you a chance […]

15 January 2019

Warm-up: Coach’s Choice Strength/Skill: Snatch (5 x 5) Use 70% of your 1 RM and lift on a 2-minute clock. WOD: 21-15-9 Snatch (95/65) Toes to Bar Burpees Stimulus/Focus: This WOD will tax your cardio and breathing. Try to find a good pace for you and stick with it. Aim for less than 15 minutes. […]

14 January 2019

Warm-up: Coach’s Choice Strength/Skill: Get ready to work! WOD: Fitness Test 2 Minutes HRPUs Rest 2 Minutes 2 Minutes Ab Mat Sit Ups Rest 2 Minutes 2 Minutes Pull Ups Rest 2 Minutes 2 Minutes Air Squats Stimulus/Focus: This is one of you house benchmarks. Push as hard as you can in each minute. Make […]

11 January 2019

Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time 1-10 Floor Press (95/65) 10-1 Pull Ups RX+: 135/95 and C2B Stimulus/Focus: Push-pull! Classic CF stimulus-opposing movements lead to muscular failure. Plan breaks to avoid […]

10 January 2019

Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (5 x 5 ) Use 85% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: 10 Minute AMRAP 10 Overhead Squats (75/55) 20 Ab Mat Sit Ups Stimulus/Focus: Core, core, core! Lock your midline in tight! Aim for 10 rounds. Cool Down: ROMWOD