WOD / Blog
03 March 2017
Warm-up: Coach’s Choice Strength/Skill: Dumbbell Front Rack Walking Lunges WOD: CrossFit Games Open 17.2 AMRAP – 12 Minutes 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and […]
06 March 2017
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 3) *Pause Squats (3 seconds) *Use 75% of your 1 RM for all sets WOD: Opposing Ladder for Time 10-1 Back Squats (95/65) 1-10 Burpees over the Bar *200 Meter Run Between Each Round (10/1 run, 9/2 run) Mobility: Squat Therapy Buy Out: 50 Double Unders 30 […]
07 March 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 ) *Tempo DLs (3 seconds up, 3 seconds down) WOD: 1 Rope Climb 10 Deadlifts (255/170) *2/10, 3/10, 4/10, 5/10 Mobility: Hamstrings Buy Out: 3 Rounds 25 Double Unders 10 Bicep Curls
08 March 2017
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (10 X 1) 90-100% WOD: 9 Minute AMRAP 1 Push Jerk (135/95) 2 HSPUs 3 Box Jumps (30/24) Mobility: Shoulders Buy Out: 3 Rounds 5 Strict Pull Ups 10 Pistols
09 March 2017
Warm-up: Coach’s Choice Strength/Skill: Time to Work the DB Overhead Squat WOD: 3 People Team 150 DB OHS for Time Athlete 1: Unbroken OHS (right arm) (35/20) Athlete 2: Squat Hold Athlete 3: Rest *Rotate athletes when OHS break *Switch arms the next round through *Score is time to complete 150 DB OHS Mobility: Athlete’s […]
10 March 2017
Warm-up: Coach’s Choice Strength/Skill: Split Snatch (Time to Work the Skill) WOD: CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: […]