WOD / Blog
08 February 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift – 1 x 5 Stimulus/Focus: Ten minutes to build to today’s heavy for 5 reps. These reps can be drop and go. Pick up the bar immediately. Focus on proper set up and appropriate speed through the pull. WOD: CrossFit Games Open 16.4 and 17.4 13-Minute AMRAP: 55 Deadlifts, […]
07 February 2023
Warm up: Coach’s Choice Strength/Skill: Weighted Pull-ups – 1 x 5 1. Three minutes to find a weight you can use to achieve 5 unbroken strict pull ups. 2. Three more minutes to accumulate 10 more reps at that weight. WOD: Four 5-Minute AMRAPs *2 minutes rest in between. *Repeat the two AMRAPs (ABAB) *Score […]
06 February 2023
Warm up: Coach’s Choice Strength/Skill: Clean – 8 x 2 Stimulus/Focus: Use 80% for all sets. Lifts may be drop and go, but do not rest longer than 5 seconds between lifts. Lift on a 90 second clock. WOD: 4 Minute AMRAP 30 Double Unders 4 Dumbbell Hang Snatches (50/35)(35/20) *Use two dumbbells for the […]
04 February 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!
03 February 2023
Warm up: Coach’s Choice Strength: Power Snatch + Hang Power Snatch + Overhead Squat Complex – 6 x 1 Stimulus/Focus: Use the first ten minutes to build up to the heaviest complex (2 + 2 +2) you can. Then, use 70% to complete one rep of the complex (2 + 2 + 2) every minute […]
02 February 2023
Warm up: Coach’s Choice Strength/Skill: Review the WOD Movements WOD: 5 Rounds (30 Minutes) *90 Seconds at Each Station A: 250m Row B: 5 Wall Walks + 10 Alternating Plate OH Lunges (45/25) C: Assault Bike (12/10Calories) or Bike Erg (15/12) Calories (*Alternate each round*) D: 20 Med Ball Sit-ups (20/14)(14/10) Stimulus/Focus: There is no […]