Weekly WOD Review – 5/16/2022

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Monday For today’s AMRAP, you will repeat it 3 times. Each 8:00 AMRAP will begin with an 800m Run, and in the remaining time, you will perform the AMRAP down below. After 8:00 is complete, you will have 1:00 to rest and then you will begin…

WOD Insights 5/9/22

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Monday  The inevitable has arrived. Squat sets of 8. We rarely dip into the higher volume sets so I wanted to use these past couple of weeks to get some volume work in. Last week we did sets of 7 so you can use that to guide your weight selection…

Weekly WOD insights 5/2/22

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Monday  I probably sound like a broken record talking about aerobic training but I won't let up! There's many benefits from specifically training to improve your aerobic system. It improves your bodies ability to deliver oxygen which mainly…

Weekly WOD insights 4/25/22

Monday  I think these push pull emoms are great because you get to build a nice strength base without having to worry as much about technique when compared to something like olympic lifting. If you have ambitions of doing handstand push ups…

Weekly Insights 4/18/22

Monday  I have discussed the benefits of aerobic training before, and my intention with my month of programming is to have 1-2 days of aerobic training per week. A truly aerobic pace looks and feels extremely different than a traditional CrossFit…

Weekly WOD Insight 4/11/22

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MONDAY - The goal for today is to use part A as a warm-up for folks to go heavier on part B, while also briefly checking in on push press/jerk/split jerk technique which we don't always program in isolation. The reps are coming from the ground…

WODS for April 4th-10th

Monday  A) 5 sets of: 5 Back Squat (ascending weight) *superset with 3-4 sets of 8 B stance or single leg glute bridge each leg B) 21-15-9 Thrusters (rx:75/55)(adv:95/65) Burpees (adv:Bar facing burpees)       **(Beef:1 rope climb…

WODs March 28th- April 3rd

MONDAY A. EMOM 18 min  0-5 min: 3 Hang clean or snatch high pull 5-10 min: 2 Clean or snatch 1 in off the floor 10-18 min: 2 Clean or snatch   B. 800 m run or machine equivalent   Today’s lifting EMOM is…

Weekly WOD Insight 3/21/22

  Monday Longer daylight and warmer weather can only mean one thing.... return of the 1 Mile Run!  While I think having the Contra Costa Canal trail at our front door is nice, others may not be as stoked... therefore, you also have the…