WOD / Blog
15 October 2024
Warm up: Coach’s Choice Strength: Shoulder Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 30-20-10-20-30 (15 Minute Time Cap) Wall Balls (20/14)(14/10) Pull Ups Stimulus/Focus: This is a classic CrossFit WOD with a push, pull, and squat-and a lot of […]
14 October 2024
Warm up: Coach’s Choice Strength: Back Squat 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 4 RFT (16 Minute Time Cap) 15/12 Calorie Row 10 Alternating Dumbbell Front Rack Lunges (50/35)(35/20) 50 Double Unders 10 Dumbbell Push Press (50/35)(35/20) *Two dumbbells […]
12 October 2024
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
11 October 2024
Warm up: Coach’s Choice Strength/Skill: Clean 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 10 Rounds for Time (20 Minute Cap) 10 Alternating Pistols 10 Handstand Push Ups Stimulus/Focus: Choose scales that are challenging for you! Practice good movement with advanced […]
10 October 2024
Warm up: Coach’s Choice Strength/Skill: Split Jerk 5 x 5 Stimulus/Focus: Use 80% for all sets if possible. Lift on a 2-minute clock. WOD: For Time (15 Minute Cap) 21-18-15-12-9-6-3 Kettlebell Goblet Step Ups (1.5/1)(1/25#) *20″ Box For Everyone Kettlebell Swings (1.5/1)(1/25#) Stimulus/Focus: Try to do big sets of work–no more than one break per […]
09 October 2024
Warm up: Coach’s Choice Strength/Skill: Spend 15 minutes working on the rig: Pull ups, toes to bar, knees to elbow, pull overs, bar muscle ups. WOD: 20 Minute Partner AMRAP-You Go, I Go Format 125/100 Meter Row 10 Wall Balls (20/14)(14/10) 1 Bar Muscle Up Stimulus/Focus: Have fun with a friend! This is a short […]