WOD / Blog
27 March 2023
Warm-up: Coach’s Choice Strength/Skill: Review the movements WOD: The CrossFit Total Back Squat Shoulder Press Deadlift Stimulus/Focus: You will have 15 minutes to find your 1 RM for each movement. Compare this to your score from the first week of January if you did it. Cool Down: 1000 Meter Row/800 Meter Run/2000 Meter Bike Erg/1.5 […]
25 March 2023
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!
24 March 2023
Warm up: Coach’s Choice Strength/Skill: Back Squat Build to today’s heavy 6. Stimulus/Focus: Take 10 minutes to build today’s heavy set of 6. Back Squat – 2 x 4 Stimulus/Focus: Use today’s heavy 6 to complete 2 sets of 4 reps on a 3 minute clock. WOD: 3 Rounds 5 Minutes on/2 Minutes Off 30 […]
23 March 2023
Warm up: Coach’s Choice Strength/Skill: Review the Movements WOD: Four 8-Minute Rounds Each 8-minute round, complete 2 rounds of: 20/15 Calorie Row 10 Toes to Bar 200 Meter Run 10 Box Jump Overs (24/20)(Masters Step Overs) Stimulus/Focus: Attempt to do toes to bar and box jump overs unbroken. Push hard on the row and the […]
22 March 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift Build to today’s technical heavy 5 touch and go. Stimulus/Focus: This should be heavy! You have 10 minutes to get there. Deadlift – 3 x 5 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD; Eight 2-Minute Rounds 5 Thrusters (135/95)(95/65) 10 Burpees Over the Bar […]
21 March 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics – 3 Rounds for Quality: 6 False Grip Pull-Ups or 3 Strict RMU 15 Second L-Sit Hold on DBs or Pike Compressions 15 Second Handstand Hold (Wall) or Freestanding Handstand Hold 5+5 Pistol Box Step Ups/10 Alternating Pistols WOD: 5 RFT (20 Minute Cap) 400 Meter Run 24 Air […]