Author: DJ Lynam

Weekly WOD insights 8/23/21: We will miss you Braydan!

Monday  For todays finisher you will want to select a barbell weight that you are able to cycle comfortably. If you are interested in learning how to, or working on your snatch, today wold be a good option to do so. Scale back the weight as you need to to be able to snatch with […]

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 Insights 8/9/21 : The Ben n Jerrys Edition

Monday  If you’re going with the RX’d/ Adv version today, then you will be starting with the double unders to allow you to hit those when you are relatively fresh. Getting those out of the way first will allow you to step on the gas for the second couplet and push the intensity. If you’re […]

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 […]

Weekly WOD insights 5/17/21

Monday  Over the past couple of weeks we have done 6’s and 4’s. If you made it for both then you should have a pretty good idea what you can do for todays first two sets. The goal for today is not to necessarily set a personal best on any of the sets, but rather […]

Weekly WOD Insights 5/10/21

Monday  Bringing back the ol meat and potatoes aka the Push/Pull Emom. If you were able to do last weeks then I would encourage you to stick with the same movements this week, and try to increase the volume or loading. For the finisher you will want to select a weight that you feel very […]

Weekly WOD Insights 5/3/21

Monday  Today we have what I like to call a Monday Mover. The workout is fairly simple (unless you’re snatching!) and it allows you to just move for a good amount of time. Most of us are coming off a rest day and just doing something simple is a great way to build some exercise […]

Weekly WOD Post 3/1/21

Monday    Complete the reps in any order/structure  2000m of running or 2500/2000m of rowing (Adv Run 2400m or 3000/2400m rowing) 60 Front Squats 75/55 (95/65) (Beef 80 @ 115/75) (Bison 135/95) 60 Power Cleans 75/55 (95/65) (Beef 80 @ 115/75) (Bison 135/95) 60 sit ups, tuck ups, v-ups (Adv 40 Toes to bar) (Beef 60 T2B)     […]

Weekly WOD Insights 2/22/21

Monday The aim for todays strength is to build from last weeks loads if you were able to make it for the strength day last week. I also brought back the optional accessories for today if you want to work in some movements that we don’t always get a chance to do. My go to […]

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