WOD / Blog
21 October 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 6 x 6 Stimulus/Focus: Use 80% for all sets. Lift on a three minute clock. WOD: 10 RFT (15 Minute Cap) 5 Shuttle Runs 10 Strict Push Ups Stimulus/Focus: Move quickly on your runs. Focus on your form in push ups, but strive to do them unbroken if […]
19 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!
18 October 2024
Warm up: Coach’s Choice Strength/Skill: Snatch 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 16 Minute EMOM Minute 1: ME Snatches (115/75)(75/55) Minute 2: Max Effort Burpees Over the Bar (Lateral) Stimulus/Focus: Get as many reps in as you can each […]
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 […]