Year: 2021

WOD Overview – Week of 12/27/21

  Monday Given that it’s the end of the year/beginning of a new year, and we’ve had several months of consistent strength training since we’ve been back indoors since early in 2021, now’s a good time to test/re-test our 1 rep max.  You’ll see that on this coming Saturday Jan. 1st we have the CrossFit […]

Weekly WOD Review – 12/20/21

Monday During today’s weightlifting session, you’ll have the opportunity to perform the complex down below. Complexes help in a variety of ways, and they allow you to focus on specific cues. In doing so, they help improve the overall movement down the road. The complex below is good in helping you understand how to use […]

Weekly WOD Review – 12/13/21

Monday Today you’ll have the opportunity to learn or practice the Split Jerk. The Split Jerk is another movement that allows an individual to move the barbell from the shoulders to the overhead position. Specifically, for this movement there is some fancy footwork involved, but your coach will be able to go over any drills […]

Weekly WOD Review – 12/6/21

Monday Today you’ll primarily be focusing on the mechanics of the Power Clean and Push Press.   In Part A, you’ll have the chance to learn and hone in your Power Clean technique in an environment that is less intense than a typical conditioning workout. This format will allow the coach to give you some […]

Weekly WOD Review – 11/29/21

Monday For this workout, it’s important to make sure your heart rate doesn’t elevate too much during the first 10:00. You’ll definitely want to have plenty of energy left for when the rounds get into the larger numbers towards the end. There are a few things you can do to ensure you make it through […]

Weekly WOD insights 11/22/21

Monday  Over the past month we have worked a lot of halting reps. My goal with doing those was to help reinforce good leg drive in the pull portion of the clean or snatch. If you have made it in for all of the halting reps I hope you are able to feel some of […]

Weekly WOD insights 11/15/21

Monday  Admittedly I shy away from programming longer sets and just longer workouts in general. I wouldn’t say its intentional…its just not my go to. But it is important! Today you will be working with some bigger sets on some familiar movements. It’s important to vary up the formatting enough in your training to make […]

Weekly WOD insights 11/8/21

Monday  You will want to build from the previous weeks loading with your squats. If you haven’t already, you can try your hand at some back squat clusters. They are a great way to get volume with some slightly heavier loading. For todays finisher you will be able to attack the higher skill double unders […]

Weekly WOD insights 11/1/21

Monday  The goal for today is consistency. The allotted work should not take you the full three minutes. I would say shoot for the 1:50-2:20 range and the try to sustain that pace as best as you can. The last 2-3 rounds should be a very good challenge, but should still be similar in terms […]

Weekly WOD Review 10/25/21

MONDAY – The top and bottom sections for rx’d and adv should take around 7-9 minutes give or take with transitions while beefy should tap in a little longer. My intention for the short rest is to give you a quick “reset” before smashing on the burpees. 1 minute rest between sections doesn’t seem like […]

X