WOD / Blog
20 June 2025
Warm-Up: Coach’s Choice Strength/Skill: 3-Position Snatch 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP for one complex: high hang snatch, hang snatch, snatch. 3-Position Snatch: 15 x 1 Stimulus/Focus: Use 70% for all lifts. Complete one complex EMOM for 15 minutes. WOD: CrossFit Games Open 12.1 7-Minute AMRAP of: Burpees to a 6″ target […]
19June 2025
Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 6 x 4 Stimulus/Focus: Use 75% for all sets. Lift on a 2-minute clock. 6 WOD: For Time (10 Minute Cap) 10-9-8-7-6-5-4-3-2-1 Shoulder Press (95/65)(65/45) 1-2-3-4-5-6-7-8-9-10 Box Jumps (30/24)(24/20) Stimulus/Focus: Treat this as a sprint. Try to complete each round without breaking. Cool Down: 3 Rounds 15 GHD Sit […]
18 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Ring Work: Spend 15 minutes working muscle up progressions. WOD: 25 Minute GAFAP 1 Ring Muscle Up 2 Alternating Lunges 3 Double Unders *Add 1 RMU, 2 lunges, and 3 double unders each round. Stimulus/Focus: Find a steady pace and settle into this long time domain. Cool Down: Tabata Couch Stretch
17 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Thruster 6 x 3 Stimulus/Focus: Complete all sets with 80% of your 1 RM. Lift on a 2-minute clock. This weight should be heavier than what you plan to use in the benchmark workout. WOD: Fran 21-15-9 Thrusters, 95# / 65# Pull-ups Stimulus/Focus: This is a CrossFit benchmark workout. Have fun […]