Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (2 x 2 x 2 x 2 x 2)
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 3 RFT
25 Shoulder Press (65/45)
50 Burpees
75 Double Unders
400 Meter Run
Stimulus/Focus: Bye, bye shoulders! Rest on the run! Aim for less than 35 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (Position Work)
WOD: 5-Person Team WOD-500 Deadlifts for Time
500 Deadlifts (135/95)
ME GHD Extensions
ME Step Lunge
ME Assault Bike
*Two Scores: Time and Total Reps
Stimulus/Focus: Work with a team to complete 500 deadlifts as fast as possible. Accumulate as many reps as possible of the other movements.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (20 Minutes to Find Your 1 RM)
WOD: 8 Minute AMRAP
15 Overhead Squats (75/55)
15 Slam Balls (30/20)
Stimulus/Focus: Longer sets may force you to break your movements. Short rests if you do. Keep moving. Aim for 6 rounds.
8 Minute Partner AMRAP
0-2 Minutes: Bear Crawl Lengths
2-4 Minutes: Duck Walk Lengths
4-6 Minutes: Crab Walk Lengths
6-8 Minutes: Inch Worm Lengths
Stimulus/Focus: Just a grind. One partner works at a time. Be fast. Your rest is when your partner works. Keep moving and keep the intensity up!
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Ring Work
WOD: 15 Minute AMRAP
5 Strict Muscle Ups
10 Pistols
Stimulus/Focus: This is a skill WOD. If you want to get better, be present to do it. Find scales that challenge you, but do not frustrate you.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (2 x 2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Lift on a 3 minute clock. Two second pause in the bottom.
WOD: 5 RFT
10 Floor Press (115/75)
10 Pull Up Chest to Bar Combo
Stimulus/Focus: Classic push pull CrossFit WOD. The weight is moderate to light. To RX the WOD you must stay on the bar between the pull up and chest to bar. You can drop after each chest to bar if you would like. The challenge is to stay on for as many of those ten reps as possible. Aim for less than 8 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Reps
4-Minute Cap
25 Power Snatch (45/35)
25 Wall Balls (20/14)
*If you complete the reps under the time cap, rest and then move onto the next WOD.
*If you do not complete the reps, run/row/bike/ski until everyone else is finished.
4-Minute Cap
20 Power Snatches (65/45)
30 Wall Balls (20/14)
*Same
4-Minute Cap
15 Power Snatches (75/555)
35 Wall Balls (20/14)
*Same
4-Minute Cap
10 Power Snatches (95/65)
40 Wall Balls (20/14)
*Same
4-Minute Cap
5 Power Snatches (115/75)
45 Wall Balls (20/14)
*Same
Score=Total Reps
Stimulus/Focus: Push hard in each WOD to finish the reps as quickly as possible. Give yourself as much time to rest as you can.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Sumo Deadlift (5 x 5 x 5 x 5 x 5 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 15-12-9-12-15
Sumo Deadlift (165/115)
Knees to Elbow
Stimulus/Focus: This WOD will tax your grip. Plan your breaks, but keep them short. It will be a challenge to go back up in reps. Aim for less than 12 minutes.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Clean (3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 7 2-Minute Rounds
3 Cleans (165/115)
5 Strict Push Ups
7 Box Jumps (30/24)
*Rest Remainder of 2 Minutes
Stimulus/Focus: Challenging weight and height. Move as fast as you can to give yourself maximum rest. If you can’t complete a round in the 2 minutes, scale down. Score is total completed reps.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (5 x 5 )
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 21-15-9
Push Jerk (115/75)
Pull Ups
RX+: 155/105; chest to bar
Stimulus/Focus: Classic push-pull CrossFit WOD. Aim for bigger sets of these opposing movements.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: Partner WOD
500 Meter Run
50 Burpees
5 Rope Climbs
400 Meter Run
40 Burpees
4 Rope Climbs
300 Meter Run
30 Burpees
3 Rope Climbs
200 Meter Run
20 Burpees
2 Rope Climbs
100 Meter Run
10 Burpees
1 Rope Climb
*Partners run together, but only one works at a time on the burpees and rope climbs.
Stimulus/Focus: This WOD will tax your caridovascular system. Take advantage of the work rest design. Work quickly when it is your turn. Don’t hold back anywhere.
Cool Down: Gymnastics Reps
