Entries by DJ Lynam

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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 […]

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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 Insights 8/16/21

Monday  The main idea for this workout was the classic CrossFit workout “Diane,” which is a 21-15-9 of Deadlifts and Handstand push ups. While that workout can be fun, if you’re not an absolute handstand push up ninja it can be an extremely tough workout. When I do that workout I feel like I am […]

Weekly WOD puns 8/2/21

Monday  I wod you all to be able to work on your contact point in cleans or snatches. You might be asking yourself, wod is the point of clean pull? The idea behind the clean pull is you can focus on making solid contact with the right area with the barbell, without having to worry […]

Weekly WOD insights 5/24/21: The Doggo Edition

Monday  The triple couplet. A classic. One could say one of the classic formats of CrossFit. Across the many years we have written workouts this format always seems to hit the sweet spot. You get just enough time on each chunk for it to be a good challenge, but you never feel like you get […]