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WOD and Schedule

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1.23.22
1/2 GOAT DAY

ALL TRACKS:

On the Minute x 20:
Odd Minute: Machine Calories
Even Minute: “Goat” Movement of Choice

* “Goat” is CrossFit slang for a movement that challenges us
* Examples: Double Unders, Pull-ups, Overhead Squats, Handstand Push-ups
* 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
* Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range

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WOD

PASS INTERFERENCE

SWEAT:

3 Rounds:
15 Deadlifts (95/65)
10 Strict Pull-ups

Directly Into…

3 Rounds:
12 Front Squats (95/65)
12 Pull-ups

Directly Into…

3 Rounds:
9 Shoulder to Overhead (95/65)
9 Burpee Pull Ups

TRAIN:

3 Rounds:
15 Deadlifts (135/95)
10 Strict Pull-ups

Directly Into…

3 Rounds:
12 Front Squats (135/95)
8 Strict Pull-ups

Directly Into…

3 Rounds:
9 Shoulder to Overhead (135/95)
9 Burpee Strict Pull Up

COMPETE:

3 Rounds:
15 Deadlifts (135/95)
15 Pull-ups

Directly Into…

3 Rounds:
12 Front Squats (135/95)
12 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
9 Shoulder to Overhead (135/95)
9 Bar Muscle-ups

Time Cap: 18 Minutes

*Score = Time it takes to complete the workout

Next Workout Coming Soon

Class Schedule

MON

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TUE

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WED

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THU

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FRI

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SAT

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SUN

  • Yoga

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  • Open Gym

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