WOD / Blog

28 April 2017

Warm-up: Coach’s Choice Strength/Skill: Thruster (20 Minutes to Find your 1 RM) WOD: 12 Minute GAFAP 3 Dumbbell Thrusters (50/35) 3 Pull Ups 6/6, 9/9, 12/12, etc. Then . . . Run 1 Mile for Time Mobility: Shoulders Buy Out: 3 Rounds 15 GHD Sit Ups 15 GHD Extensions 15 Double Unders

01 May 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 x 2 ) *Start at 70% of your 1 RM WOD: For Time 800 Meter Run 50 Deadlifts (135/95) 800 Meter Run 50 Floor Press (135/95) 800 Meter Run Mobility: Hamstrings Buy Out: 3 Rounds 5 Over the Bar Burpees 5 […]

02 May 2017

Warm-up: Coach’s Choice Strength/Skill: Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1) *Start  at 70% of your 1 RM WOD: 21-15-9 Snatch (75/55) 42-30-18 Bar Hops ​(21/42, 15/30, 9/18) Mobility: Shoulders Buy Out: 100 Double Unders

03 May 2017

Warm-up: Coach’s Choice Strength/Skill: Get ready for total movements! WOD: The CrossFit Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max) Mobility: Athlete’s Choice Buy Out: Athlete’s Choice

04 May 2017

Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (15 Minutes to Work the Skill) WOD: 10 Minute AMRAP 10 HSPUs 20 Front Rack Step Lunges (Single Dumbbell 50/35) Mobility: Shoulders Buy Out: 3 Rounds Farmer’s Carry (50/35 one hand) Down and Back 15 GHD Sit Ups 15 GHD Extensions

05 May 2017

Warm-up: Coach’s Choice Strength/Skill: Goat Work WOD: Tabata Cardio Row Double Unders Burpee Slam Balls *Score is total reps *8 rounds of 20 seconds of work 10 seconds of rest *1 minute break between movements Mobility: Athlete’s Choice Buy Out: Athlete’s Choice