WOD / Blog
04 March 2024
Warm-up: Coach’s Choice Strength/Skill: Deadlift 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Tabata Kick Your Butt! HRPUs Air Squats Ab Mat Sit Ups Box Jumps (24/20) 8 Rounds of 20 seconds of work, 10 seconds of rest. No break in […]
02 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!
01 March 2024
Warm up: Coach’s Choice Strength/Skill: Get Ready for 24.1! WOD: CrossFit Games Open 24.1 Rx (Ages 16-54) For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 […]
29 February 2024
Warm up: Coach’s Choice Strength/Skill: Review the movements and get ready to workout! WOD: 32 Minute EMOM Minute 1: Max Effort GHD Extensions Minute 2: Max Effort Assault Bike Calories Minute 3: Max Effort Ab Mat Sit Ups Minute 4: Max Effort Up and Overs Stimulus/Focus: A great WOD for active recovery before tomorrow’s 24.1 […]
28 February 2024
Warm up: Coach’s Choice Strength/Skill: Snatch 1 x 1 Stimulus/Focus: Use 10 minutes to find your heavy for the day. Snatch 10 x 1 Stimulus/Focus: Use 75% of your heavy. Complete one quick single every 30 seconds for 5 minutes. WOD: For Time (16 Minute Cap) 400 Meter Run 20 Snatch (95/65)(65/45) 300 Meter Run […]
27 February 2024
Warm up: Coach’s Choice Strength/Skill: Push Press 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Three 4-Minute AMRAPs (4-Minute Rest Between Each) A) 4 Minute AMRAP 8 Dumbbell Hang Power Cleans (50/35)(35/20) 4 Strict Handstand Push Ups B) 4 Minute AMRAP […]