Happy Wednesday! Here are today’s coach’s notes…
We have two 15-minute WODs today. Get with a partner and alternate in any way you’d like, but only one person may work at a time. Make your transition time smooth so you don’t waste time.
Want some rowing technique? Check this out.
GO ALL OUT!
Happy Tuesday! Here are today’s coach’s notes…
Want to see a nice and heavy C and J? Check this out.
Haven’t done a hollow body hold yet? Check this out.
The WOD today is 9 minutes of all out ring dips and double unders. Plan on resting VERY minimally and getting absolutely as many rounds as possible. Notice in this video how Carl Paoli externally rotates at the top of each rep. Plan on making this happen when you are repping out your ring dips.
Happy Monday! Here are today’s coach’s notes…
For today’s shoulder press, you’ll go up in weight for every set of 5.
The WOD today has an 11 minute time cap, which means that each round cannot take you more than about 5 minutes to complete. Plan on breaking your WB’s up into sets of 10 or 15. The weight MUST come from the ground, which means that you must clean your weight to do your FS’s. This should be a pretty severe WOD, so go hard and fast.
Want to try CrossFit and see what all the buzz is about? Join us for our FREE Workout on Saturday, January 4th! This is a workout you CANNOT MISS. It is going to be sold out before you know it, so sign up fast!