WODs

Saturday – February 23, 2019

Coaches Choice
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Friday – February 22, 2019

CrossFit Open 19.1 WOD Guidance:  Here we go!
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Thursday – February 21, 2019

Strength/Technique:  20 minutes GOAT (something you struggle with) work.   6 Min AMRAP3-6-9-12-15 etc.… of: Wall Balls 20/14T2B WOD Guidance:  Choose something to work on that you tend to avoid and struggle with.  For the WOD turn up the intensity and find a wall ball target
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Wednesday – February 20, 2019

Strict press5-4-3-2-1 Finisher: Tabata Shoulder to Overhead 45/35 WOD Guidance:  Work up to heavy set of 5 and that will be your first set.  Add weight as you build up to the heavy single. 
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Tuesday – February 19, 2019

For Time5 Strict pull-ups10 push-ups15 Air Squats10 Strict Pull-ups20 Push-ups30 Air Squats20 Strict pull-ups40 push-ups60 Air Squats40 Strict pull-ups80 Push-ups120 Air Squats 20 min Time cap Via CrossFit.com 12 Feb 19 WOD Guidance:  Keep pull-ups strict, push-ups honest, and sq
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Monday – February 18, 2019

20 Min AMRAP1 Rope Climb3 Deadlift 315/2256 Bar Facing Burpees200m Sprint WOD Guidance:  Pacing will be key in this WOD.  The deadlift should be heavy but not 1 rep max heavy.  Spend some time working up to a challenging weight.
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Saturday – February 16, 2019

Coaches Choice
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Friday – February 15, 2019

Hero “Wittman”7 RFT15 KB Swings 53/3515 Power Cleans 95/6515 Box jumps 24/20 WOD Guidance:  This is a Hero workout and by design will be hard.  Remember why you are doing it.  Choose weight for Swings and cleans that you can do 15 reps unbroken fairly easy.
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Thursday – February 14, 2019

Strength/Technique:  6 min EMOM 4 SDLHP 10 Min AMRAP8 SDLHP 95/6510 Bar facing Burpees12 Cal Bike/row WOD Guidance:  Ramp up the intensity for this WOD.  Choose weight for SDLHP that you can do all 8 reps unbroken when fresh for first couple rounds.  Try to avoid l
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