WOD / Blog
07 March 2025
Warm up: Coach’s Choice Strength/Skill: Get Ready for 25.2! WOD: CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 65 lb (29kg), then 75 […]
06 March 2025
Warm up: Coach’s Choice Strength/Skill: Power Clean and Jerk Complex 1 x 1 3 Power Cleans 2 Hang Power Cleans 1 Push Jerk Stimulus/Focus: Spend 10 minutes getting AHAP in this complex. WOD: 12 Minute EMOM: 3 Power Cleans 2 Hang Power Cleans 1 Push Jerk *RX: 90% of your heaviest from today. Stimulus/Focus: This […]
04 March 2025
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Add result WOD: Tabata Kick Your Butt! HRPUsAir SquatsAb Mat Sit UpsBox Jumps (24/20) 8 Rounds of 20 seconds of work, 10 seconds of rest. No break […]
03 March 2025
Warm up: Coach’s Choice Strength/Skill: Floor Press 6 x 6 x 6 x 6 x 6 x 6 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (20 Minute Cap) 400 Meter Run 25 Burpees over the Dumbbells 400 Meter Run 25 Handstand Push Ups (Seated Dumbbell Press 35/20) […]
01 March 2025
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!
28 February 2025
Warm up: Coach’s Choice Strength/Skill: Get Ready for 25.1! WOD: CrossFit Games Open 25.1 Rx (Ages 16-54) As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell* 3 dumbbell clean-to-overheads* 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and […]