Warm-up: Coach’s Choice
Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 21 Floor Press (95/65)
21 Pull Ups
15 Floor Press (115/75)
15 Chest to Bar
9 Floor Press (135/95)
9 Bar Muscle Up
Stimulus/Focus: This will be a tough WOD mentally and physically. Make each round more challenging for you.
Cool Down: 3 Rounds
6 Calories Bike
6 Burpees over the Bar
Warm-up: Coach’s Choice
Strength/Skill: Clean and Jerk (1 x 1 x 1 x 1 x 1 x 1 x 1 )
Lift on a 3-minute clock. Get AHAP!
*Can be power or squat clean and push or split jerk.
WOD: Grace
30 Clean and Jerks, 135# / 95#
*Can be power or squat clean and push or split jerk.
Cool Down: 4 Rounds
10 GHD Extensions
10 GHD Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to Work!
WOD: 25 RFT (40 Minute Time Cap)
4 Pull Ups
8 Push Ups
12 Air Squats
Stimulus/Focus: Just another day of Murph practice.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (20 Minutes to Find Your 1 RM)
WOD: 10 RFT
5 Shoulder Press (65/45)
25 Double Unders
Stimulus/Focus: Shoulder intensive WOD. Aim to go unbroken. Rest as needed between movements.
Cool Down: 5 Minutes of Shoulder Stretching
Warm Up: Coach’s Choice
Strength/Skill: Deadlift (3 x 3 x 3 x 3 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time
5 Deadlifts (275/185)
20 HRPUs
5 Deadlifts (275/185)
25 HRPUs
5 Deadlifts (275/185)
30 HRPUs
5 Deadlifts (275/185)
35 HRPUs
5 Deadlifts (275/185)
40 HRPUs
Stimulus/Focus: Classic push-pull WOD. Singles on deadlifts and small sets on HRPUs.
Cool Down: 3 Rounds
200 Meter Row
10 Bicep Curls (naked bar from WOD)
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (5 x 5 x 5 x 5 x 5)
Start with a naked bar and get AHAP. Coach will call a 2-second pause in the bottom.
WOD: Nancy
5 RFT
400m Run
15 Overhead Squats, 95# / 65#
Stimulus/Focus: Benchmark time! Let’s get after this one!
Cool Down: 50 Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Get Ready for 19.5!
WOD: 19.5 For Time (20 Minute Cap)
Crossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Teens (Ages 14-15) (Time)33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Masters (55+) (Time)33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Chin-over-bar pull-ups
Time cap: 20 minutes
Cool Down: Athlete’s Choice
Warm-up: Coach’s Choice
Strength/Skill: Reveiw the WOD movements and get ready to WOD or ROMWOD!
WOD: 4 Rounds
1 Minute Plank Hold
1 Minute ME Ab Mat Sit Ups
1 Minute Squat Hold
1 Minute ME Air Squats
Stimulus/Focus: This WOD will test your physical abilities and mental toughness. If you cannot complete the minute-long holds, take breaks as needed, but do not record your workout as RX.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Hang Clean (20 Minutes to Find Your 1 RM)
WOD: 12-9-6-9-12
Hang Clean (70%)
Ring Dips
Stimulus/Focus: Hang clean should be moderate for everyone. Volume is light. Focus on ring dips.
Cool Down: 100 Mountain Climbers
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (4 x 4 x 4 x 4 x 4 x 4 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 10 Minute AMRAP
5 DB Push Jerk (50/35)
10 DB Step Lunges (50/35)
Stimulus/Focus: This WOD is heavy and it will be slower moving. Take breaks when needed. Aim for 6-7 rounds.
Cool Down: Tabata Bar Hangs
