WOD / Blog
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 […]
13 March 2024
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 3 x 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 10 Minute AMRAP 15 Single Arm Overhead Squats (1.5/1)(1/25#)(Left) 10 Burpees 5 Handstand Push Ups 5 Minute Rest 10 Minute AMRAP 15 Single Arm […]
12 March 2024
Warm up: Coach’s Choice Strength/Skill: Power Clean 1 x 1 Stimulus/Focus: Spend 20 minutes getting AHAP. WOD: For Time (10 Minute Cap) 27 – 21 – 15 – 9 Hang Power Cleans (95/65) Wallballs (20/14)(14/10) Stimulus/Focus: Try to do big sets of work-push yourself beyond whatever you are typically comfortable doing. Cool Down: 400 Meter […]