WOD / Blog
20 March 2024
Warm up: Coach’s Choice Strength/Skill: Ring Work Spend 10 minutes on the rings: Dips, ring rows, ring push ups, toes to rings, ring pull ups, muscle ups. WOD: Metcon 30 Minute Partner AMRAP – You go, I go 100 Meter Run 10 Wall Balls (20/14)(14/10) 1 Ring Muscle Up Stimulus/Focus: Have fun with a friend! […]
19 March 2024
Warm up: Coach’s Choice Strength/Skill: Push Jerk 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 6 x 2 Minute Work/1 Minute Rest A) AMRAP 10 Shuttle runs Max Toes to Bar B) AMRAP 20/15 Calorie Row Max Burpees to Plate (25#) […]
18 March 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 5 x 5 Stimulus/Focus: Complete all 5 sets of 5 reps at 80% of your 1 RM. Lift on a 2-minute clock. WOD: Diane 21-15-9 Reps For Time Deadlifts (225/155) Handstand Push-Ups Cool Down: 3 Rounds 100 Meter Run 5 Strict Pull Ups
16 March 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!
15 March 2024
Warm up: Coach’s Choice Strength/Skill: Get Ready for 24.3! WOD: CrossFit Games Open 24.3 Rx (Ages 16-54) All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups F: 65lb, 95lb M: 95lb, 135lb Time cap: 15 minutes Cool […]
14 March 2024
Warm up: Coach’s Choice Strength/Skill: Review the Movements and Get Ready to Work! WOD: 3 Rounds-1 Minute Per Station Ring Push Ups Up and Overs Ring Rows Dumbbell Thrusters Ab Mat Sit Ups Kettlebell Swings Alternating Step Lunges Slam Balls Mountain Climbers Medicine Ball Cleans Stimulus/Focus: Your choice . . . push hard or make […]