Wednesday WOD 2/28/18

“Strong Mama!”

5 min AMRAP

15 Deadlifts (155/105)

15 Handstand Push Ups

15 Wall Ball

3 min rest

4 min AMRAP

10 Deadlifts (185/135)

10 Handstand Push Ups

10 Wall Ball

2 min rest

3 min AMRAP

5 Deadlifts (225/155)

5 Handstand Push Ups

5 Wall Ball


Thursday WOD 2/22/18

“Goat Day”

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2

Post scores to comments.

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.