WOD / Blog

07 January 2022

Warm-up: Coach’s Choice Strength/Skill: Floor Press (20 Minutes to Find Your 1 RM) WOD: For Time (7 Minute Cap)21-15-9Floor Press (70% from Today)Pull Ups Stimulus/Focus: A push and a pull. Classic CrossFit WOD. Complete it as quickly as possible to give yourself time to rest before going into the second couplet. For Time (7 Minute […]

06 January 2022

Warm-up: Coach’s Choice Strength/Skill: Front Squat (6 x 6) Lift on a 3-minute clock. Use 80% for all lifts. WOD: For Time (12 Minute Cap)1-10 Front Squats (135/95)(95/65)10-1 Handstand Push Ups Masters RX: Seated DB Presses (35/20) Stimulus/Focus: Weightlifting and gymnastics. Try to do as much work unbroken as you can. Cool Down: 3 Rounds5 […]

05 January 2021

Warm-up: Coach’s Choice Strength/Skill: Set up your station for “The 12 Days of Christmas” WOD: 12 Days of Christmas 1 – Wall Walk2 – KB Swings (1.5/1)3 – Pull Ups4 – Wall Balls (20/14)5 – HRPUs6 – Slam Balls (30/20)7 – Ab Mat Sit Ups8 – G20 (45/25)9 – Burpees10 – Med Ball Cleans (20/14)11 […]

04 January 2022

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3) Use 80% for all sets. Lift on a 2-minute clock. WOD: 4 RFT (30 Minute Cap)800 Meter Run50 Deadlifts (95/65)(65/45) Stimulus/Focus: Work those legs! Run hard and lift fast. Take short breaks when needed. Focus on good form. Cool Down: 3 Rounds10 GHD Sit Ups10 GHD Extensions

03 January 2022

Warm-up: Coach’s Choice Strength/Skill: Split Jerk (2 x 2 x 2  x 2 x 2) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 20 Minute EMOTMEven: 1 Clean and Jerk (90% from today’s heaviest double)Odd: Max Effort Double Unders Stimulus/Focus: Lift heavy while winded cardiovascularly. You will have two scores–the weight […]

31 December 2021

Warm-up: Coach’s Choice Strength/Skill: Review Movement Standards WOD: Cindy 20-Minute AMRAP of:5 Pull-ups 10 Push-ups15 Squats Stimulus/Focus: You guessed it . . . Benchmark Friday! Happy End of 2021 to YOU! Cool Down: Athletes’ Choice! Enjoy NYE with friends and family!