WOD / Blog
20 March 2017
Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift (5 x 4 x 3 x 2 x 1 ) *Start at 75% of your 1 RM. WOD: Metcon (Time) 15-12-9 Sumo Deadlift (275/185) Kettlebell Swings (2/1.5) Mobility: Hamstrings Buy Out: 4 Rounds Farmer’s Carry Down and Back 25 Double Unders
21 March 2017
Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 3 ) *Use 75% of your 1 RM for all sets. WOD: 9-6-3 Thruster (135/95) Chest to Bar RX+: 155/105; Bar MU Mobility: Shoulders Buy Out: 3 Rds 10 GHD Sit-Ups 10 Strict Push Ups 10 Double Under
22 March 2017
Warm-up: Coach’s Choice Strength/Skill: Box Jump: Time to Work the Skill WOD: 3 – AMRAPs 5 Minute AMRAP 5 Box Jumps (20″) 5 HRPUs Rest 1 Minute 5 Minute AMRAP 5 Box Jumps (24″) 5 Strict Push Ups Rest 1 Minute 5 Minute AMRAP 5 Box Jumps (30″) 5 Deficit Push Ups (45/25) Mobility: Achilles […]
23 March 2017
Warm-up: Coach’s Choice Strength/Skill: Time to Work Overhead (DB) Walking Lunge WOD: 5 RFT Athlete 1: Overhead Walking Lunge (35/20) (50′) Athlete 2: Calorie Row Athlete 3: Plank Hold *Rotate athletes through for 5 total rounds *Score is time and total calories rowed Mobility: Shoulders Buy Out: Team Choice
24 March 2017
Warm-up: Coach’s Choice Strength/Skill: Thruster (Time to Work the Skill) WOD: CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap Mobility: Athlete’s Choice Buy Out: Come back to join us for the Throwdown after the 1800 class!