WOD / Blog

14 March 2017

Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (1 x 1 x 1 x 1 x 1  x 1 x  1) WOD: 21-18-15-12-9-6-3 Overhead Squat (65/45) 42-36-30-24-18-12-6 Slam Balls (30/20) Mobility: Shoulders Buy Out:  400 Meter Run with Your Slam Ball

15 March 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3 ) *Use 80% of your 1 RM WOD: 12 Minute AMRAP 10 Deadlifts (155/105) 5 Wall Balls (20/14) 1 Wall Walk Mobility: Hamstrings Buy Out: Tabata Plank Holds

16 March 2017

Warm-up: Coach’s Choice Strength/Skill: Time to Work the DB Thruster WOD: 5 Person Team WOD-5000 Meter Row for Time 200 Meter Row ME Step Lunges ME Ab Mat Sit Ups ME DB Thruster (35/20) ME Double Unders *Time is score; put total reps in notes Mobility: Athlete’s Choice Buy Out: Team Choice Buy Out

17 March 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (Work Up to WOD Weight) WOD: CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / […]

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