WOD / Blog
17 October 2024
Warm up: Coach’s Choice Strength/Skill: Ring Work: Spend 10 minutes on the rings. WOD: 20 Minute AMRAP 400 Meter Run 20 Kettlebell Swings (1.5/1)(1/25#) 4 Ring Muscle Ups Stimulus/Focus: This workout will task you cardiovascularly and then fatigue your shoulders before requiring you to complete advanced ring work. Find a scale that challenges you. Cool […]
16 October 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 5 Rounds (3 Minutes Work/1 Minute Rest) 10 Deadlifts (225/155)(155/105) 10 Box Jumps (24/20) *Masters may step up. Everyone must step down. *RX+: (275/185)(185/135) and 30/24 Stimulus/Focus: […]
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 […]