WOD / Blog

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!

27 March 2017

Warm-up: Coach’s Choice Strength/Skill: Clean (5 x 3 ) *Use 75% of your 1 RM WOD: Metcon (Time) 21-15-9 Cleans (115/75) K2E *Start and end each round with 25 double unders (total of 100 double unders) Mobility: Shoulders Buy Out: 30 Bicep Curls 30 GHD Sit Ups

28 March 2017

Warm-up: Coach’s Choice Strength/Skill: Floor Press (6 x 6) *Use 80% of your 1 RM for all sets. WOD: 8 RFT 5 Ring Rows 7 Floor Press (115/75) 10 Mountain Climbers Mobility: Shoulders Buy Out: 50 Double Unders 25 Strict Push Ups

29 March 2017

Warm-up: Coach’s Choice Strength/Skill: Muscle Up Progressions WOD: 30 EMOTM Odd: 2 Muscle Ups Even: 2 Turkish Get Ups (70% of your 1 RM) *Score is total reps *Record your TGU weight used on the board and in notes Mobility: Shoulders Buy Out: 500 Meter Row