Category Archives: WOD

WOD NOTES: The overhead squat is a big test of your overall function. If you do not have the required mobility and stability for this movement please follow the Fitness programming today. The movements will help develop your overhead stability. Dynamic prep 3 sets with a dowel Band chest opener x 60 sec Dowel pass thru’s x 10 Dowel or light bar OHS x 8 reps Fitness 5 sets Scapular ring rows x 8-12 reps Single arm KB/DB OHS x 3 each (pause at bottom) Supernova roll on pecs/lats/triceps x 60 sec Rest as needed between movements Performance and Sport OHS 3-3-3-1-1-1-1

WOD NOTES: Score will be calories on the machine plus burpees. With a 2 minute break between efforts this is a green light to go fast. Fitness and Performance 3 sets for reps 60 seconds Ski 60 seconds Burpees 2 minutes Rest 60 seconds Assault Bike 60 seconds Burpees 2 minutes Rest Sport 5 sets Hang Snatch doubles @70% – 80% (working proper foot work) 5 sets Power clean + Power Jerk doubles @70% – 80% (hold for 3 seconds in the lockout) Snatch pulls 4 x 3 (up to 105%) EMOM x 14 minutes Evens = Bar MU x 2-5 Odds = Strict Deficit HSPU x 2-5 @4″

FEBRUARY NOTES: 3 weeks until the CrossFit Open begins. Expect lots of variety this month in preparation for this annual competition. WOD NOTES: Long conditioning effort at a lower intensity. Building a solid aerobic base with movement. The air squats should be as perfect as possible with slow lowering phase. Your hollow shape should be solid, break up reps if form breaks down. Change the KB exercise each set. Change your cardio equipment each set. All levels 30 minute AMRAP 20 Air Squats (with tempo) 20 Hollow rocks 20 KB Swings or Snatch or Jerks 20 Calorie Row or Ski or Bike Keep HR below 150 BPM Or at a talking pace the whole workout

WOD NOTES: Interval work today. Fitness and Performance 4 sets for reps 60 seconds DU 30 seconds Rest 60 seconds Wall balls 30 seconds Rest 60 seconds Rowing Calories 30 seconds Rest 60 seconds Plank 30 seconds Rest Sport Dynamic prep Chest opener x 60 seconds Quadraped open book x 6 each side Dowel pass thru x 10 Empty bar warm up of the following complex 7 sets of complex: Snatch + Snatch balance + OHS Work up to heavy set 5 x 3 BTN Jerks 15.3 Repeat 14 minute AMRAP 7 MU 50 wall balls 20/14 100 DU