WOD / Blog
16 February 2017
Warm-up: Coach’s Choice Strength/Skill: Ring Work: Muscle Up Progressions WOD: CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups Mobility: Shoulders Buy Out: 50 Double Unders 25 GHD Sit Ups 25 GHD Extensions
17 February 2017
Warm-up: Coach’s Choice Strength/Skill: Clean (3 x 3 x 2 x 2 x 1 ) WOD: CrossFit Games Open 11.3 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110# Mobility: Shoulders Buy Out: 50 Double Unders 25 GHD Sit Ups 25 GHD Extensions
20 February 2017
Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3) *Start at 70% of your 1 RM WOD: 12 Minute AMRAP 5 Floor Press (115/75) 5 Over the Bar Burpees Mobility: Shoulders Buy Out: 50 Double Unders 25 GHD Sit Ups 25 GHD Extensions
21 February 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3 ) *Use 80% of your 1 RM for all sets. WOD: 7 RFT 7 Deadlifts (225/155) 14 KB Swings (1.5/1) Mobility: Hamstrings Buy Out: 50 Double Unders 25 GHD Sit Ups 25 GHD Extensions
22 February 2017
Warm-up: Coach’s Choice Strength/Skill: Get ready to work! Review the movement standards. WOD: Happy 52nd Birthday Coach Marc! *Complete 52 reps of each of the following movements: C hest to bar pull ups O verhead step lunges (45/25) A b mat sit ups C alorie Row H ang power snatch (65/45) M ountain Climbers A […]
23 February 2017
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5 ) *Use 80% of your 1 RM for all sets. WOD: Partner 100 Calorie WOD *Partner A: Row 10 Calories *Partner B: Back Squats (65/45) Both partners start at the rig. Partner A bear crawls to the rower and rows 10 calories and bear crawls back […]