WOD / Blog
10 December 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (4 x 4 )Use 80% for all sets. Lift on a 3-minute clock. WOD: 10 Minute GAFAP1 Deadlift (185/135)1 Wall Ball (20/14)2/2, 3/3, 4/4, etc. Stimulus/Focus: Leg burner. Horrible combo. Deadlifts make your legs feel like they are stuck in concrete when you attempt to do wall balls. Just keep […]
09 December 2019
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (3 x 3 x 3 x 3 x 3 )Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (10 Minute Cap)10 Power Snatch (115/75)20 Toes to Bar Stimulus/Focus: This WOD will be challenging on your grip strength. It will be smart to break the […]
06 December 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 x 3 )Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: Partner 5 K Row*Switch every 500 Meters*ME Deadlifts Reps (135/95) Stimulus/Focus: Just a chance to work with a partner. Focus on the row. Pull as hard as […]
05 December 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (2 x 2 x 2 x 2 x 2)Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 21-15-9 (15 Minute Cap)Floor Press (185/125)Cleans (135/95) Stimulus/Focus: A press, a pull and a squat! All the things! You will have to break these sets into small sets. […]
04 December 2019
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: For Time (25 Minute Cap)50-40-30-20-10Double Unders25-20-15-10-5Burpees5-4-3-2-1Rope Climbs Stimulus/Focus: This is a cardio WOD. It will tax your lungs. Find a pace you can maintain and a time you can breathe and just keep moving. Cool Down: 50 Ab Mat Sit Ups
03 December 2019
Warm-up: Coach’s Choice Strength/Skill: Front Squat (20 Minutes to Find Your 1 RM) WOD: 10 Minute AMRAP10 Front Squats (95/65)5 HSPUs RX+: 135/95; strict Stimulus/Focus: This WOD is a classic CrossFit WOD-a squat and a press. Challenge yourself to go unbroken in each movement. Aim for 6-8 rounds. If you think you’ll get more than […]