Month: October 2019

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to Work!

WOD: For Time

Run 400 meters as a group of 4

Pair 1: Zombies
“Walk Like the Dead” (30 Wall Walks)
“Grave Busters” (60 Burpees)
“Brain Toss” (60 Wall Balls) (20/14)
“Bloody Bars” (60 Pull Ups)

Pair 2: Defenders
“Haul off the Dead” (200 Meter Partner Carry)
“Fire Breathers” (200 Double Unders)
“Jump High or Die” (100 Box Jumps) (24/20)
“Skull Crushers” (100 Slam Balls) (30/20)

*Switch WODs when both pairs are finished.

Then, run 400 meters as a group of 4 when both are pairs are finished with both parts of the WOD.

In teams of 4, pair off into 2 sets of partners.
Each pair will perform both runs and both parts of the WOD.
Score is the time to complete all work.
Only one person in each pair can work at a time.
Pairs cannot move to the second part until the other pair is finished with their first part.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

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

WOD: For Time (22 Minute Cap)
400 Meter Run
21 Deadlifts (50/35)
21 Weighted Box Step Ups (50/35)(24/20)
400 Meter Run
15 Deadlifts (50/35)
15 Weighted Box Step Ups (50/35)(24/20)
400 Meter Run
9 Deadlifts (50/35)
9 Weighted Box Steps Ups (50/35)(24/20)
400 Meter Run

Stimulus/Focus: This WOD will be taxing on your grip and legs. Try not to break each round into more than 3 sets.

Cool Down: 3 Rounds
Banded Achilles Stretch
Banded Hamstring Stretch
*20 Seconds Per Side

Warm-up: Coach’s Choice

Strength/Skill: Thruster (5 x 3)
Use 70% of your 1 RM for all sets. Lift on a 2-minute clock. Work the fast cycle rate.

WOD: Three-Part WOD

WOD 1 for Time (6 Minute Cap)
2 RFT
15 Thrusters (75/55)
15 Buprees over the Bar

WOD 2 for Time (6 Minute Cap)
3 RFT
10 Thrusters (75/55)
10 Burpees over the Bar

WOD 3 for Time (6 Minute Cap)
6 RFT
5 Thrusters (75/55)
5 Burpees over the Bar

Cool Down: Tabata Side Planks

Warm-up: Coach’s Choice

Strength/Skill: Floor Press
Lift on a 2-Minute Clock

5 @ 50%
5 @ 55%
5 @ 60%
4 @ 65%
4 @ 70%
4 @ 75%
3 @ 80%
3 @ 85%
2 @ 90%
1 @ 95+%

WOD: Two-Part WOD

10 Minute AMRAP
5 Floor Press (60%)
5 Strict Push Ups

Stimulus/Focus: This WOD uses similar movements. The short rep scheme will make it manageable, but you will have to break between each movement in order to avoid muscle failure. Strive to do all work unbroken. Transition quickly. Aim for 15 rounds.

10 Minute AMRAP
5 Toes To Bar
5 Ab Mat Sit Ups

Stimulus/Focus: This WOD also uses similar movements. Strive to do all work unbroken. Rest as needed before the toes to bar to make that manageable. Aim for 15 rounds.

Cool Down: Tabata Supermans

Warm-up: Coach’s Choice

Strength/Skill: Review the WOD Movements

WOD: Two-Part Partner WOD

10 Minute Partner AMRAP
Partner 1: 100 Meter Run
Partner 2: ME Double Unders
*Switch
*Score is total reps
*Run=100 Reps

10 Minute Partner AMRAP
Partner 1: 100 Meter Run
Partner 2: ME Wall Balls (20/14)
*Switch
*Score is total reps
*Run=100 Reps

Stimulus/Focus: These WODs are meant to tax you cardiovascularly. Push as hard as you can in each part . . . or use it as active rest for tomorrow’s Open WOD.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Push Press (6 x 2 )
Use 85% for all sets. Lift on a 2-minute clock.

WOD: 24 Minute AMRAP
5 Push Press (135/95)
10 Burpees Over the Box (24/20)

Stimulus/Focus: This WOD will test your mental fortitude and cardiovascular endurance. All work should be unbroken. Scale as needed to make that possible. Break as needed between movements and rounds to keep sets unbroken. Aim for 10 rounds.

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (6 x 6)
Use 70% of your 1 RM for all sets. Lift on a 3-minute clock.

WOD: For Time
10-1-10
Deadlifts (95/65)
1-10-1
Step Lunges

Stimulus/Focus: This WOD will be taxing on the legs. Find a pace you can maintain with minimal breaks. Use a weight you can do unbroken and fast. The rep scheme will be challenging mentally, especially going back up on the deadlifts and back down on the lunges. Make a board! You’ll need it.

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Snatch (5 x 1)
Use 90% for all your lifts. Lift on a 3-minute clock.

WOD: 30-20-10 (20 Minute Cap)
Snatch (75/55)
KB Swings (1.5/1)

Stimulus/Focus: This WOD will be very taxing on your grip. Strive to do your work in sets of 5 with quick breaks.

Cool Down: 3 Rounds
100 Meter Farmer’s Carry (1.5/1)(Switch at the 100 Meter Mark)
20 Mountain Climbers

Warm-up: Coach’s Choice

Strength/Skill: Review the WOD Movements

WOD: CrossFit Open 20.2
Complete as many rounds as possible in 20 minutes of:

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

4 dumbbell thrusters
6 sit-ups
24 single-unders
20-lb dumbbells

Crossfit Games Open 20.2 Teens (Ages 14-15) (AMRAP – Reps)

4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Teens Scaled (Ages 14-15) (AMRAP – Reps)

4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
20-lb/15-lb dumbbells

Cool Down: Have a great day!

Warm-up: Coach’s Choice

Strength/Skill: Review WOD Movements

WOD: 20 Minute Partner AMRAP
50 Slam Balls (30/20)
50 Wall Balls (20/14)
50 Kettlebell Swings (1.5/1)
*One partner works, one partner rests*

Stimulus/Focus: Have fun with a partner. Use it as active rest for tomorrow’s open WOD or go as hard as you can.

Cool Down: ROMWOD