WOD

WOD

Latest Workouts

Wednesday 03.13.19

Posted By: coachcorey87

Strength

Deadlift

Work To A Heavy Double

WOD

3 Rounds

5 Wall Walks
15 Sumo Deadlift High Pull (75/55)
50 Double Unders
20 Front Rack Reverse Lunges (75/55)

Tuesday 03.12.19

Posted By: coachcorey87

WOD

For Time

100' DB Bear Crawl (50% Bodyweight)
30 Box Jumps (24/20)
10 Push Press (70% 1RM)
1600m Run
10 Push Press
30 Box Jumps
100' DB Bear Crawl

Finisher

5 Rounds

10 Hollow Rocks
10 V-Ups
10 Jack Knifes
:10 Hollow Hold
1:00 Rest

Monday 03.11.19

Posted By: coachcorey87

Strength

Squat Clean

Work To A Heavy 3
Then 7x3

WOD

AMRAP 11

12-9-6

Rowing (Calories)
Pull Ups
Goblet Squats (53/35)

Saturday 03.09.19

Posted By: coachcorey87

WOD

AMRAP 30

With A Partner

100 Medball Cleans (20/14)
200m Run
90 Russian Kettlebell Swings (70/53)
200m Run
80 Abmat Sit Ups
200m Run
70 Ring Rows
200m Run
60 Plate Ground To Overhead (45/35)
200m Run
50 Calories
200m Run

Friday 03.08.19

Posted By: coachcorey87

WOD

Crossfit Open Workout 19.3

For Time

Rx:

200' DB Overhead Walking Lunge (50/35)
50 DB Box Step Ups (50/35) (24/20)
50 Strict Handstand Push Ups
200' Handstand Walk

Scaled:

200' DB Overhead Walking Lunge (50/35)
50 DB Box Step Ups (50/35) (24/20)
50 5" Elevated Strict Handstand Push Ups
200' Bear Crawl

10 Minute Time Cap

Thursday 03.07.19

Posted By: coachcorey87

This is a great description from Crossfit New England about Goat Day

 

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

“Goat Days” give you an opportunity to refine skills or work on your weaknesses. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. 

WOD

EMOM 20

Odd Minutes: Skill.1
Even Minutes: Skill 2

AMRAP 12

800m Run
Then
AMRAP
75 Double Unders
10 DB Hang Power Cleans (50/35)

Wednesday 03.06.19

Posted By: coachcorey87

Strength

In 20 Minutes
Establish A 1RM
Push Press

WOD

3 Rounds

100' Plate Overhead Walking Lunge (45/35)
20 V-Ups

Tuesday 03.05.19

Posted By: coachcorey87

Strength

Power Snatch

Work to A Heavy
Touch and Go Five

WOD

4 Rounds

In 1 Minute
5 Power Snatch @ 60% 1RM
150/100m Row
1 Min Rest

In 1 Minute
18 Burpees
1 Min Rest

Monday 03.04.19

Posted By: coachcorey87

It’s time to retest the nutrition challenge WOD! All that great advice Coach Heidi shared will pay off with some practice and dedication!

Let’s see how it paid off in the short term and get after this retest!

WOD

AMRAP 25

20 Pull Ups
30 Push Ups
40 Air Squats
400m Run

Saturday 03.02.19

Posted By: coachcorey87

WOD

With A Partner

For Time

"Filthier Fifty"

For Time
50 Box Step Overs (50/35) (24/20)
50 Chest To Bar Pull Ups
50 Dual Kettlebelll Swings (53/35)
50 KB Overhead Walking Lunges (53/35)
50 Weighted Hanging Knee Raise (20/14)
50 Push Jerks (135/95)
50 Barbell Good Mornings (45/35)
50 Wall Ball 2for1's (20/14)
50 Double Push Up Burpees
50 Double-Unders x2

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