CrossFit Open 16.3
Strength: Snatch (power or squat) *work to a heavy single in a 20:00 min window WOD: AMRAP 7 minutes 10 power snatches 3 bar muscle-ups... Read More
GOAT week 4
Skill: Pistol Squats WOD: 20 MIM EMOM *Athlete picks any 2-4 movements (weaknesses) to practice over the 20 minutes * pick a small, manageable rep scheme to keep... Read More
WonderWorld
WOD: For time: 400m Run 21 Power Cleans (155/105/95) 21 Bar-Facing Burpees 400m Run 15 Power Cleans (155/105/95) 15 Bar-Facing Burpees 400m Run 9 Power... Read More
Saturday Feb 20th 2021
COACH CHOICE JUST SHOW UP!
CrossFit Open 17.5
Strength: Thruster (work to a 1rm in 10 min window) *from the ground (not the rack) WOD: 10 rounds for time of: 9 thrusters 95#... Read More
GOAT Week 3
Skill: Hand Stand Pushups WOD: 20 MIM EMOM *Athlete picks any 2-4 movements (weaknesses) to practice over the 20 minutes * pick a small, manageable rep scheme to... Read More
3.2.1…GO
Strength: Deadlifts 5×3 at 80% of 1rm WOD: 21-15-9-6-3 reps of Deadlifts 185/105/95 Box Jumps 24/20/10 Pullups