Day 3WOD 200909 Warm-up – Coach’s Choice A1. EMOM 5:0010 t2b/ghd sit-ups – OR – 15 hanging knee raises/abmats@ 5:00 on timer, start A2A2. AMRAP 5:00Bjsd – OR – med ball step-ups… nte 24”/20”Rest to 15:00, then BB1. EMOM 5:0015 wall balls@ 20:00, start B2B2. bring your wall ball and do walking lunges around the […]
Day 2WOD 200908 Warm-up – Coach’s Choice Goal for “A” is to keep reps unbroken, and increase load each setA. On a 20:00 running clock, complete workload, not for time20. 15. 10. 5. – SDHP@ dots…Farmer’s carry loop + 30sec FLR (in your box, not outstide)Rest to 25:00, then BB. 3 sets @ 90% effort…
Day 1WOD 200907 Warm-up – Coach’s Choice A1. 1 set every 2min, x 51 squat clean + 2 front squats + 3 push jerksRest to 10:00 on timer, then A2A2. AMRAP 5:00Bar-facing burpeesRest to 20:00 on timer, then BB. 3 sets @ 90% effort… capped @ 12:00200m run (sub = 12cal/10cal bike)250m row20 jumping pull-upsC.
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Getting to know Coach Dan… When/how did you discover CrossFit?2015. After two years of Obstacle Course Racing (OCR), I wanted to get into a more aggressive fitness regiment. At the time I was going to a ‘normal’ gym and CKO Kickboxing. One of the coaches at the time knew I was doing OCRs and wanted to
Day 5WOD 200904 Warm-up – Coach’s Choice A. @ 0:00… 100 wall balls for timeB. @ 10:00… For Time – 500m/400m row + 30 clean & jerks @ 95/65C. @ 20:00… 50 burpee box jumps for time… 24”/20”(time caps are coach’s choice)D. post WOD recovery
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