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CrossFit WODs, Weightlifting Routines, & More

Monday 2018.01.22

Monday 2018.01.22
Time to show off those speed rope skills!  The key is patience through the double-unders and pacing through the bodyweight movements.  Try to stick with dubs, but if you don't have the skill work down yet, do 3x single-unders.  As always, the goal is to keep moving until you finish!  Scale as need

Monday 2017.12.11

Monday 2017.12.11
A deceptively simple WOD that can light your upper body and breathing up quick!  Pacing is important to control your energy levels.  Continuous movement is important and always focus on intensity.  Advanced athletes should aim for 5+ rounds.

Wednesday 2017.11.15

Wednesday 2017.11.15
You better like rowing!  This can be taken as a sprint or as a great recovery WOD.  Scale the pushups and dips if you're aiming for primarily recovery.  Finishing with 50 wall balls offers a nice burnout at the end.   

Thursday 2017.10.26

Thursday 2017.10.26
This one's for the squat booty!  A quick WOD, perfect for after a strength session or skill work.  These three movements target a full-body workout, hitting most of your muscle groups.  Squat cleans can be scaled to power cleans plus front squats for one rep.  Advanced athletes should aim for 4+ rounds.

Friday 2017.10.13 - "Lucky 13"

Friday 2017.10.13 - "Lucky 13"

Happy Friday the 13th!  Celebrate the superstition with a CrossFit WOD.  "Lucky 13" features 13 reps of 13 movements for 3 rounds.  Pace yourself to keep moving but finish all 3 rounds withing 20-30 minutes.  Scale options include lighter weights or easier variations of the bodyweight movements.  If you're really speedy, try to finish it in under 13 minutes!  

Credit: CrossFit Havoc

Saturday 2017.10.07

Saturday 2017.10.07
This is a grind of a partner WOD.  The movements are built in a ladder, with increasing reps but decreasing weight on the thrusters.  Weights start out heavy but decrease overtime as workload increases.  Split the workload up 50/50 or according to you and your partner's strengths.  

Friday 2017.08.11 - "Spinning Grace"

Friday 2017.08.11 - "Spinning Grace"
A unique "spin" on a classic Benchmark WOD.  Grace is a staple and standard for many athletes.  Once you can complete this WOD with the given weight standards in sub-5 minutes, you're ready for a new challenge!  Adding a spin at the top of the jerk creates a new dynamic element to tackle.  Turn carefully to not lose your breath or balance!  

Monday 2017.07.24 - Need More Kettlebell

Monday 2017.07.24 - Need More Kettlebell
This is a toasty WOD!  Double kettlebells requires a lot of coordination and focus.  If you tried this WOD with a barbell, the load and intensity would be much lower.  The dynamic movement and required effort to stabilize an individual load in each hand is a major component in this WOD's intensity.  Scale to an appropriate weight to keep yourself moving and breathing heavy.