WOD / Blog
07 March 2024
Warm up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: 45 Minute AMRAP 500 Meter Row 1000 Meter Bike Erg 400 Meter Run 20 Calorie Assault Bike Stimulus/Focus: This is a long cardio workout. You choose your pace and just keep moving. Your score will be total reps (meters + calories). Each round has 1920 […]
06 March 2024
Warm up: Coach’s Choice Strength/Skill: Thruster 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Four 4-Minute Rounds 20 Kettlebell Swings (1.5/1)(1/25#) 15 Strict Push Ups 10 Slam Balls (30/20)(20/10) 5 Ring Dips Stimulus/Focus: Complete the work as quickly as possible. You […]
05 March 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT (18 Minute Cap) 100 Double Unders 20 Dumbbell Facing Burpees 30 Alternating Dumbbell Snatches (50/35)(35/20) Stimulus/Focus: The longer rep scheme will be a mental […]
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 […]