Our custom strength and conditioning program ensures that you get the most from your training. We record everything digitally so there are tangible results. Classes are fully coached to ensure your expectations of quality are always exceeded.
Todays WOD
Today’s Wod
Mar 21 2023
WARM UP – MOBILITY
Dynamic joint rotation and lower body / core activations
Green band hip & front rack stretches
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Review and warm-up tempo front squats
WOD A
Every 3 min x 5 sets:
5,5,3,3,3 Front squats @3,3,X,1 (50-65% of 1RM maximum)
Prioritize perfect positioning, mechanics, and good bar speed over adding more weight today
This is a de-load week from our squat cycle, so keep all reps feeling good.
PAUSE FRONT SQUAT X 3
3 sec pause in the bottom of every rep
WOD B
LACTATE BATH
In teams of 4, complete 4 rounds for time “waterfall” style:
15/12 Cal Echo Bike (must be under 60s)
12 Dumbbell Front squats (2x 35/25)
80ft Sled push (110/70)
– Rest 2 min between rounds –
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Everyone starts on the bike, you can’t move forward until the person ahead of you is done.
P1, rest exactly 2 min after finishing sled push, rest of the team follows behind.
Team score when last teammate completes their last round.
ACCESSORY
4-5 min aerobic Cool down / flush
Roll out quads / glutes / thoracic spine etc.
90s each/side: Couch stretch, Elevated pigeon pose, Supine banded hamstring
Weekly Summary
Program Summary: March 20th – 26th
Monday: Push / Pull + WOD
Tuesday: Front squat (de-load) + WOD
Wednesday: Conditioning Intervals
Thursday: Overhead squat / TTB / Row
Friday: Deadlift + Row / Lunge
Saturday: Benchmark or Conditioning WOD
Sunday: Snatch + Accessory
Program Summary: March 13th-19th
Monday: Front & Back squat cycle + Accessory strength
Tuesday: Gymnastics EMOM + S2OH
Wednesday: Conditioning
Thursday: Hang Snatch
Friday: Mixed movements
Saturday: Benchmark or Conditioning
Sunday: Clean & Jerk + Accessory strength
Program Summary: March 6th – 12th
Monday: Partner Metcon
Tuesday: Front & Back squat cycle + Short WOD
Wednesday: Long Conditioning WOD
Thursday: Mixed movements metcon: 6 x 3 min intervals
Friday: Deadlift + Row / Lunge
Saturday: Benchmark or Conditioning WOD
Sunday: Snatch + Accessory
Wod Archive
Mar 21 2023
WARM UP - MOBILITY Dynamic joint rotation and lower body / core activations Green band hip & front rack stretches --- Review and warm-up tempo front squats WOD A Every 3 min x 5 sets: 5,5,3,3,3 Front squats @3,3,X,1 (50-65% of 1RM maximum) Prioritize perfect...
Mar 20 2023
WARM UP - MOBILITY Dynamic shoulder / thoracic rotations Thin band upper body activations Overhead / Dip extension stretch Scap pull-ups / scap push-ups Ring rows / Bench push-ups --- Review WOD A movements and warm-up WOD A Every 2:30 min x 6 supersets (3 sets each...
Mar 19 2023
WARM UP - MOBILITY Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.) --- Dowel dislocates, dowel front rack stretch Barbell warm-up drills and WOD A&B review. WOD A A1: Every 90s x 4 sets: 3 cleans pulls + 3 Hang...
Mar 18 2023
WARM UP - MOBILITY 400m run (new members make sure you have someone show you the 400m turn-around point) Big dynamic joint warm-up and full body stretch (squat / overhead / front rack etc.) Tech/Review: Kipping pull-ups + Thrusters WOD A DANIEL http://CrossFit.com...
Mar 18 2023
WARM UP - MOBILITY 400m run (new members make sure you have someone show you the 400m turn-around point) Big dynamic joint warm-up and full body stretch (squat / overhead / front rack etc.) Tech/Review: Kipping pull-ups + Thrusters WOD A DANIEL CrossFit.com Hero WOD...
