Author: DJ Lynam

Weekly WODs 1/31/22

Monday  Building off of last week’s aerobic focused workout I want to still have another workout that’s built around keeping an aerobic pace, but start to implement some more traditional strength training movements. I have written workouts like this in the past and have labeled them as aerobic bodybuilding (might be a good selling point […]

Weekly WOD Insights 1/24/22

Monday  Todays strength portion is using more accessory style lifts, but will still provide you with lots of benefit. The goal should still be the same as any other strength session. You want to select a loading to challenge/fatigue the muscles enough to feel like you got a solid strength workout in. Just because the […]

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 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 […]

X