WOD / Blog
31 January 2017
Warm-up: Coach’s Choice Strength/Skill: Snatch (15 Minutes to Find Your 1 RM) WOD: Metcon (AMRAP – Reps) 3 Minute AMRAP ME Snatches-Singles @ 90% of your 1 RM Rest 1 Minute 3 Minute AMRAP ME Snatches-Doubles @ 80% of your 1 RM Rest 1 Minute 3 Minute AMRAP ME Snatches-Triples @ 70% of your 1 […]
01 February 2017
Warm-up: Coach’s Choice Strength/Skill: Hang Clean (3 x 3 x 3 ) *Start at 80% of your 1 RM. WOD: “Tiff” AMRAP On a 25-minute clock, Run 1.5 miles Then perform as many rounds as possible of: 11 chest-to-bar pull-ups 7 hang squat cleans, 155 lb. 7 push presses, 155 lb. United States Army Capt. […]
02 February 2017
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (10 Minutes to Work the Skill) WOD: 30 Minute EMOTM Odd: 2 TGU (90% of your 1 RM) Even: 5 Slam Balls (30/20) *Add 1 rep each round of slam balls–will end with 19 slam balls in the last round *Score is the weight used in TGU *Record […]
03 February 2017
******* Happy 40th Birthday Coach Lisa! ******* Don’t forget to join us for the social at the box following the 1800 class! Warm-up: Coach’s Choice Strength/Skill: Review the movement standards and get ready to work! WOD: “Fabulous 40” – 40 Minute Partner AMRAP With only one partner working at a time, complete as many rounds […]
06 February 2017
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (5 x 3 ) *Use 70% of your 1 RM WOD: CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Mobility: Shoulders Buy Out: 50 Double Unders 25 GHD Sit Ups 25 GHD Extensions
07 February 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 2) *Use 85% of your 1 RM for all sets. WOD: CrossFit Games Open 11.2 – 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″ Mobility: Hamstrings Buy Out: 50 Double Unders 25 GHD Sit Ups 25 GHD Extensions