160218 Thursday
Day 4WOD 160218
February 2016
It’s your choice…
During the mid-winter months, I have adopted "aerobic flow" days (or mentality) to my training… it's nothing too difficult, but it allows for some good sweating, focus and reflection. As I age, it feels good to just get the blood to flow, and focus on breathing and "feeling good" in a longer time domain. During
Managing the CrossFit Open 2020 (Oct/Nov 2019)
The CrossFit Games Open Season is now upon us!! WOD 20.1 will be announced on October 10th, and we will be performing The Open WODs every Saturday at the shed! Here is how Saturdays will work throughout The Open season (Oct 12 – Nov 9) Every Saturday, workouts will begin at 8am and heats will
Managing the CrossFit Open 2020 (Oct/Nov 2019) Read More »
160217 Wednesday
Day 3WOD 160217 warm-up – Coach’s Choice A. 1500m row… 6-9 hrpu every 150m, not for time… create aerobic flow, capped @ 10:00when timer hits 10:00, start BB. EMOM 5:001 squat clean… build each set@ 16:00 on timer, start CC. AMRAP 5:00 @ high intensity1 squat clean @ 100% of B3 hspu – OR –
160216 Tuesday
Day 2WOD 160216 warm-up – Coach’s Choice A. 6 sets @ high intensity… barbells not to exceed 135/9510sec AD sprint + 1 unbroken set of hang power cleans, capped @ 9 repswork @ 0:00, 3:30, 7:00, 10:30, 14:00, 17:30rest to 28:00 on timer, then BB. 6 rounds for time @ high intensity3 shoulder to overhead…
160215 Monday
Day 1WOD 160215 warm-up – Coach’s Choice A. EMOM 12:00evens – 1 power clean + 1 front squat + 1 push jerkodds – 5-8 t2b/k2e/hkr-rest as needed, prep for B-B. 3 sets, each for time @ 90% effort… set 1 @ 0:00, set 2 @ 6:00, set 3 @ 12:0030 wall balls50 double unders –
