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14 February 2019

Warm-up: Coach’s Choice

Strength/Skill: Handstand Work

WOD: 14 Minute Partner Valentine’s Day AMRAP
*One partner works, one partner holds the plank.
14 Deadlifts
14 Strict Push Ups
14 Hang Power Cleans
14 Step Lunges
14 Power Snatch
14 Mountain Climbers
14 Back Squats
14 Ab Mat Sit Ups
14 Push Press
14 Burpees

Male Teams: 115#
Coed Teams: 95#
Female Teams: 75#

Stimulus/Focus: Have fun! Partner WOD and ROMWOD day!

Cool Down: ROMWOD

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13 February 2019

Warm-up: Coach’s Choice

Strength/Skill: Snatch (3 x 3 x 3 x 3 x 3 )
Start at 70% and get AHAP! Lift on a 3-minute clock.

WOD: Prior to 8:00, complete:
CrossFit Games Open 17.3 (AMRAP – Reps)

3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

Stimulus/Focus: Work quickly and change weights as fast as you can. You want time to move. Don’t waste it in transition.

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches (45# / 35#)
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

Cool Down: 5 Minutes of Shoulder Stretching

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12 February 2019

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 )
Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 13-Minute AMRAP:
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

Stimulus/Focus: Chipper Time! You may want to do small sets and take short breaks for this WOD.
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups

Cool Down: Tabata Barbell Rollouts

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11 February 2019

Warm-up: Coach’s Choice

Strength/Skill: Devils Press-Time to Work the Skill

WOD: For time:
CrossFit Games Open 17.1 (Time)

10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Stimulus/Focus: This WOD is going to be cardiovascularly taxing. Find a pace you can maintain and stay there.

CrossFit Games Open 17.1 Scaled (Time)

10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Cool Down: 5 Minutes of Slow-Paced Biking, Running, Rowing, Skiing

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08 February 2019

Warm-up: Coach’s Choice

Strength/Skill: Ring Work

WOD: 14-Minute AMRAP

CrossFit Games Open 15.3 (AMRAP – Reps)
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders

Stimulus/Focus: This WOD’s longer time domain will give you ample time to work these more challenging movements. Aim for 2-3 rounds.

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders

*9 Foot Target*

Cool Down: Tabata Plank Holds

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06 February 2019

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (20 Minutes to Find Your 1 RM)

WOD:

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Stimulus/Focus: This WOD is all the things–midline, shoulders, legs. Move well. Don’t burn out early.

CrossFit Games Open 15.2 Scaled (AMRAP – Reps)
Includes Masters up to 54 years old

0:00 – 3:00
2 Rounds of:
6 Overhead Squats, 65# / 45#
6 Chin-over-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
8 Overhead Squats, 65# / 45#
8 Chin-Over-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Cool Down: 3 Rounds
15 GHD Ext
15 GHD Sit Ups

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05 February 2019

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 8-Minute AMRAP
CrossFit Games Open 14.3

10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″

Stimulus/Focus: Increasing weight and reps will mess with your mind. Move steadily. Change weights quickly.

Cool Down: 3 Rounds
10 Decline Push Ups (Feet on the Box)
20 Ab Mat Sit Ups

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04 February 2019

Warm-up: Coach’s Choice

04 February 2019

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2)
Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 7 Minute AMRAP

CrossFit Games Open 16.3 RX
10 power snatches
3 bar muscle-ups
*Men use 75 lb.
*Women use 55 lb.

CrossFit Games Open 16.3 Scaled
7 Minute AMRAP
10 power snatches
5 jumping chest-to-bar pull-ups
*Men use 45 lb.
*Women use 35 lb.

Stimulus/Focus: This WOD is light in load, but advanced in gymanstics. Aim to do the power snatches unbroken to give you more time on the rig.

Cool Down: Tabata Handstand Holds