Warm-up: Coach’s Choice
Strength/Skill: Review the WOD movements and get ready to WOD or ROMWOD!
WOD: 25-20-15-10-5
Ground to Overhead (25/15)
Weighted Ab Mat Sit Ups (25/15)
*RX+: 45/25
Stimulus/Focus: Just move well. Break when needed. Aim for 8-10 minutes.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill:
Floor Press (20 Minutes to Find Your 1 RM)
WOD: 10 Minute GAFAP
1 Floor Press (95/65)
1 Step Lunge (95/65)(Front or Back)
2/2, 3/3, etc.
RX+: 155/105
Stimulus/Focus: Light floor press, heavy lunge. Break when needed, but keep breaks short.
Cool Down: Tabata Handstand Holds
Warm-up: Coach’s Choice
Strength/Skill: Sumo Deadlift (3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP! Lift on a 3-minute clock.
WOD: For Time
5 Rounds
10 KB Swings (1.5/1)
10 Slam Balls (30/20)
2 Rounds
25 KB Swings (1.5/1)
25 Slam Balls (30/20)
1 Round
50 KB Swings (1.5/1)
50 Slam Balls (30/20)
Stimulus/Focus: This WOD is meant to show you where you work best regarding rep schemes and also teach you how to strategize and monitor your own breaks and rest time.
Cool Down: 3 Rounds
15 GHD Extensions
15 GHD Sit Ups
Warm-up: Coach’s Choice
Strength/Skill:Get Ready to Work!
WOD: 50 RFT (40 Minute Cap)
2 Pull Ups
4 Push Ups
6 Air Squats
Stimulus/Focus: Murph without the run! The challenge is keeping track of your rounds. Just put 50 tallies on the board!
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Review the movements and get ready for 19.1.
WOD: Crossfit Games Open 19.1 (Ages 16-54)
(AMRAP – Reps)Complete as many rounds as possible in15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Crossfit Games Open 19.1 Scaled (Ages 16-54)
(AMRAP – Reps)Complete as many rounds as possible in15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
Crossfit Games Open 19.1 Teens (Ages 14-15)
(AMRAP – Reps)Complete as many rounds as possible in15 minutes of:
19 wall-ball shots
19-cal. row
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target
Crossfit Games Open 19.1 Masters (55+)
(AMRAP – Reps)Complete as many rounds as possible in15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target
Cool DownAthlete’s Choice
Warm-up: Coach’s Choice
Strength/Skill
Get Ready to WOD!
WOD: Happy Birthday Eve to Coach Marc!
Partner WOD
54 Goblet Squats (1.5/1)
54 HRPUs
54 Slam Balls (30/20)
54 Supermans
54 KB Swings (1.5/1)
54 Ab Mat Sit Ups
54 Med Ball Cleans (20/14)
54 Burpees
54 Alternating Snatch (50/35)
54 Step Lunges
Stimulus/Focus: Partner work/rest WOD for Coach Marc’s birthday eve! He’ll be 54 tomorrow!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Push Press (20 Minutes to Find your 1 RM)
WOD: 18-Minute AMRAP of:
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
Stimulus/Focus: This WOD’s long time domain will be challenging. You may want to break work into smaller sets and see if you can maintain those throughout the 18 minutes.
Cool Down: Tabata Supermans
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (Work to WOD Weight)
WOD: 8-Minute ARMAP
CrossFit Games Open 15.4 (AMRAP – Reps)
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Stimulus/Focus: It is only 8 minutes! Go as fast as you can!
CrossFit Games Open 15.4 Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean
115 lb.
Women push press 65 lb. and
clean 75 lb.
Cool Down: Tabata V-Ups
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (3 x 3 x 3)
Start at 70% and get AHAP! Lift on a 3-minute clock.
WOD: 17-Minute AMRAP
CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Stimulus/Focus: Another hard WOD to find your breathing. Seventeen minutes is a long time. Find a pace you can maintain. Be efficient during your weight changes.
Cool Down: Tabata Side Planks
Warm-up: Coach’s Choice
Strength/Skill: Thruster (3 x 10)
Use 60% of your 1 RM for all sets. Focus on a fast cycle rate.
WOD: CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
Stimulus/Focus: This WOD is a cardiovascular beast. Find a place to breathe and a rhythm you can maintain.
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
Cool Down: 5 Minutes of Trying to Catch Your Breath 🙂
