WOD / Blog
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 hang clean-to-overheads. F: 35-lb […]
27 February 2025
Warm up: Coach’s Choice Strength/Skill: Hang Power Snatch 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP. Hang Power Snatch: 10 x 1 Stimulus/Focus: Use 85% of the heaviest. Complete one rep EMOM for 10 minutes. WOD: 6 RFT (12 Minute Cap) 3 Hang Power Snatch (115/75)(75/55) 6 Ring Dips 12 Wall Balls (20/14)(14/10) Stimulus/Focus: […]
26 February 2025
Warm up: Coach’s Choice Strength/Skill: Jump Rope Skill Work: Spend time working single unders, double unders, triple unders, crossovers, etc. WOD: For Time (25 Minute Cap) 1000/800 Meter Row 75 Double Unders 2000/1600 Meter Bike Erg 75 Double Unders 1000/800 Meter Row 75 Double Unders 45/35 Assault Bike Calories 75 Double Unders Stimulus/Focus: Just a […]
25 February 2025
Warm up: Coach’s Choice Strength/Skill: Deadlift 6 x 6 Stimulus/Focus: Use 70% for all sets of six reps. Lift on a 3-minute clock. WOD: 10 Minute AMRAP 10 Alternating Pistols 10 Power Cleans (135/95)(95/65) Stimulus/Focus: Find a scale that is challenging for pistols and a weight that is moderate for the power cleans. Aim for […]
24 February 2025
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT (12 Minute Cap) 10 Pull-Ups 15 Hand-Release Push-Ups 400 Meter Run RX+: 3 RFT 15 Chest-to-Bar Pull-Ups 25 Hand-Release Push-Ups 400 Meter Run Stimulus/Focus: […]