WODs

July 23, 2020 Thursday

Round 1

This is a sprint, go all out. This should not feel good at all, as a matter of fact it should fell pretty yucky if doing it right. ensure you are sticking to the points of performance though. When complete, rest 5 mins to prepare for the next couplet.

Round 2

This is a sprint, go all out. This should not feel good at all, as a matter of fact it should fell pretty yucky if doing it right. ensure you are sticking to the points of performance though. When complete, rest 5 mins to prepare for the next couplet.

Round 3

This is a sprint, go all out. This should not feel good at all, as a matter of fact it should fell pretty yucky if doing it right. ensure you are sticking to the points of performance though.


July 22, 2020 Wednesday

General Warmup-Teams of 2 or 3

Take the first round slow to warmup. Take turns on the bike accumulating 2 mins. Just move. then move the d-ball over the shoulder. Ramp up speed each of the next 3 rounds. The goal is to get a good sweat going and by the end push the heart rate up.

Grunt Work Wednesday-Teams of 3

45 min time cap!!

Accessory-Strict Pull-Ups

Use Barbell Assisted Pullups if you don't have strict from Bar Yet.


July 21, 2020 Tuesday

General Warmup

Teaching Movements-Row

Coach will teach the setup and points of performance for the Rower, as well as the damper adjustment.

Teaching Movements-Wall Ball

Specific Warmup-Wall Balls

Take your time on these, if you can string them together do it. If not, break the heavy Wall Balls up into smaller, doable sets.


July 20, 2020 Monday

General Warmup

Teaching Movements

Pull-up Warmup

We have been working a lot of Kipping Pullup technique, because in crossfit we want intensity with our workouts and Kipping drives intensity. Now, let's go back to basics and focus on the pull-up strength. If you cannot perform Strict Pullups, do a barbell assisted pullup.

Strict Pull-up Accessory


July 19, 2020 Sunday

General Warmup


July 18, 2020 Saturday

WOD 3

WOD 1

WOD 2


July 17, 2020 Friday

Coaches Choice Warmup

Specific Warmup

"These CrossFit Hero WODs… …are some of the most intense workouts that you could experience. They are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think of yourself. Instead think about the Hero that has given his all for our freedom."

Coach will lead Cool Down with remaining time


July 16, 2020 Thursday

Coaches Choice Warmup

Teaching Movements

Ben with Wodprep mentions a Double Under Class. I highly recommend it. I was having problems stringing together double unders and I took this course 3 years ago, it solved my problem.

HSPU Warm-up

Wrist mobilization-60 seconds Neck mobilization-60 seconds Cat stretch-30 seconds Tripod Hold-30 seconds 10 kickups 10 kickup holds for 10 seconds Burn Down (Negatives) from Higher pad to lower pad Warmup to deeper HSPU to find the level Pike Pushup-bring toes closer Feet elevated pushup

If your shoulders are blown from yesterday, sub GHD for strict HSPU

Coach will lead Cool Down with remaining time