Contact Us: ( 316 ) 644-6917
WOD
Page 3 of 13712345102030...Last »

Jan 19th, 2017

Comments: 0
Read More

Friday, January 20

Don’t forget to register for the Crossfit Open 2017!   Friday, January 20 Warm Up: Coach’s Choice Skill: Handstand Walk WOD: 8 AMRAP 3 Muscle Ups 10 Push Ups 15 Sit Ups EXTRA: 5 ROUNDS w/ Partner 30 seconds partner leg throwdowns (then SWITCH) 1 Round = 1 minute (each partner working 30 seconds) Any […]

Jan 18th, 2017

Comments: 0
Read More

Thursday, January 19

Thursday, January 19 Warm Up: Coach’s Choice Strength/Skill: EMOM 8 4 Front Rack Lunges (95/65) WOD: 4 RFT 20 Slam Balls (20/15) 15 Burpees 400 m Run Extra: Couch Stretch 2-3 Rounds 10 Hip Extensions 10 GHD Sit Ups

Jan 17th, 2017

Comments: 0
Read More

Wednesday, January 18

Don’t forget to register for the Crossfit Open 2017!   Wednesday, January 18 Warm Up: Coach’s Choice Strength: Push Press 4 x 3 @ 65-70% WOD: 3 AMRAP 5 Power Cleans (155/115) 5 Toes to Bar 2:00 REST 3 AMRAP 5 Push Press (115/75) 5 Pull Ups EXTRA: Banded shoulder stretches 3 Rounds 10 Good […]

Jan 16th, 2017

Comments: 0
Read More

Tuesday January 17

Tuesday January 17 Warm up: Coach’s Choice Strength: Front Squat 5-5-3-2-1 Start at 50% WOD: 12 AMRAP 15 KB Swings (1.5/1) 15 Air Squats 15 Box Jumps (24/20) Extra: 2 Rounds 30 Bicycle Crunches 15 Hollow Rocks

Jan 15th, 2017

Comments: 0
Read More

Monday, January 16

Monday, January 16 Warm up: Coach’s Choice Strength: Deadlift warm up to 50% 4 @ 60% 3 @ 70% 2 @ 80% 1 @ 90% then 3 x 3 @ 60% WOD: 3 RFT 10 Deadlifts @ 185/135 10 Handstand Push Ups Extra: 500m Row

Jan 12th, 2017

Comments: 0
Read More

Friday, January 13

Friday, January 13 Warm Up: Coach’s Choice Strength: Power Clean 5-3-3-2-2 Power Clean Start at 50% and build up to heavy double WOD: PARTNER WOD Partner A: KB Waiter’s Carry down, 20 Goblet Squats, KB Waiter’s Carry back, 10 KB Snatch (1 Pd/20#) Partner B: Single Unders Partners alternate every time partner completes KB sequence. […]

Jan 11th, 2017

Comments: 0
Read More

Thursday, January 12

Thursday, January 12 Warm Up: Coach’s Choice Strength: Superset x 4 4 Bench Press @ 65-70% 8 Bent Row (95/65) WOD: 4 RFT 400 m Row Down and Back KB Lunges (1.5/1) 40 Battle Ropes    

Jan 10th, 2017

Comments: 0
Read More

Wednesday, January 11

Wednesday, January 11 Warm Up: Coach’s Choice Skill Work: EMOM 8: 8 Double Unders 10 minutes pistol skills WOD: 12 AMRAP 5 Pull Ups 10 Burpees 15 Slam Balls (20/15) 200 m Run

Jan 9th, 2017

Comments: 0
Read More

Tuesday, January 10

Tuesday, January 10 Warm Up: Coach’s Choice Strength: Strict Press 4 x 5 @ 65% WOD: 4 RFT 10 Deadlift (95/65) 8 Hang Clean (95/65) 5 Shoulder to OH (95/65) Extra: 3 RNFT 10 Slamball Russian Twists (15/10) 10 Slamball Sit-to-Stands (15/10)

Jan 8th, 2017

Comments: 0
Read More

Monday, January 9

Monday, January 9 Warm up: Coach’s Choice Skills: Pull up skills (kipping practice) If you have kipping down practice butterfly Strength: Back Squat 5-5-3-3-3 start at 50% WOD: 7 AMRAP 1 Wall Ball (4, 7, 10…) 2 Box Jumps (5, 8, 11…) 3 KB Swings (6, 9, 12…) Extra: Couch Stretch, Foam Roll, Banded Stretch