Month: March 2021

Warm-up: Coach’s Choice

Strength/Skill: Partner Deadlift (15 Minutes to Work the Skill)

WOD: Happy St. Patrick’s Day 17 Minute Partner WOD

Partner A: 17 Slam Balls (30/20)
Partner B: ME Row (Calories)
Switch
Partner A: 17 Strict Push Ups
Partner B: ME Row (Calories)
Switch
Partner A: 17 Goblet Squats (1.5/1)
Partner B: ME Row (Calories)
Switch
Partner A: 17 Pull Ups
Partner B: ME Row (Calories)
Switch

Total Score is Total Reps (136 per round) + Total Calories

Stimulus/Focus: Just a fun partner WOD! Happy St. Patrick’s Day!

Cool Down: Partner 400 Meter Run with Your Slam Ball

Warm-up: Coach’s Choice

Strength/Skill: Dynamic Front Squats

(15 Minutes to Work the Skill)Using bands, make the bar have a dynamic load.

WOD: 6 Minute AMRAP
3 Front Squats (45/35)
3 Box Jumps (30″)

*Rest 2 Minutes Before the Next Couplet.

Stimulus/Focus: The bar is light, but the box is high. Make sure to push yourself to new “heights.” Aim for 10-12 rounds.

6 Minute AMRAP
3 Front Squats (95/65)
3 Box Jumps (24″)

*Rest 2 Minutes Before Next Couplet.

Stimulus/Focus: The bar and box are both of light to moderate difficulty. Aim for 10-12 rounds.

6 Minute AMRAP
3 Front Squats (135/95)
3 Box Jumps (20″)

Stimulus/Focus: The bar is moderate to heavy, but will feel even heavier at this point. The box is short. Aim for 10-12 rounds.

Cool Down: Tabata Mountain Climbers

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press (5 x 5 x 5 x 5 x 5)

Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: Out and Back for Time (25 Minute Cap)
25 Shoulder Press (45/35)
50 Burpees
75 Air Squats
100 Ab Mat Sit Ups
75 Air Squats
50 Burpees
25 Shoulder Press (45/35)

Stimulus/Focus: This out and back should tax you mentally. Going out is not so bad, hitting those burpees on the way back might not be quite as easy. Try to find a steady pace on all work and just keep moving.

Cool Down: 3 Rounds
100 Meter Row
5 Strict Push Ups
5 Strict Pull Ups

Warm-up: Coach’s Choice

Strength/Skill: Review the WOD Movements and Get Ready for 21.1!

WOD: Crossfit Games Open 21.1 RX (Ages 16-54) (Time)(15 Minute Cap)

1 wall walk10 double-unders

3 wall walks30 double-unders

6 wall walks60 double-unders

9 wall walks90 double-unders

15 wall walks150 double-unders

21 wall walks210 double-unders

*Other versions can be found in Wodify and on main site. There is something for everyone!

Cool Down: Cheer on the next heat!

Warm-up: Coach’s Choice

Strength/Skill: Review the WOD Movements

WOD: 4 Rounds for Total Reps
1 Minute ME Bike Cals
1 Minute ME GHD Sit Ups
1 Minute ME Strict Push Ups
1 Minute ME Alternating Step Lunges
1 Minute ME Up and Overs

Stimulus/Focus: This is designed to be an active recovery day before we take on 21.1 tomorrow. Do what you feel is best for you. Push hard in every minute and get lots of reps in or dial it back and do a set number of reps each minute just to move. Who knows what tomorrow will bring!

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (4 x 4 )

Use 80% for all sets. Lift on a 3-minute clock.

WOD: 3 Rounds for Reps / 15 Minute Clock
Max Effort Unbroken Overhead Squats (95/65)
Max Effort Unbroken Pull Ups

Stimulus/Focus: The goal of this workout is to push until failure on each set of work. Your shoulders will be smoked. You have time to rest between movements to recover. Be patient!

Cool Down: 3 Rounds
20 Ab Mat Sit Ups
100 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 x 2 )

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 3 RFT (12 Minute Cap)
10 Deadlifts (135/95)
10 Slam Balls (30/20)
10 Ab Mat Sit Ups
8 Deadlifts (135/95)
8 Slam Balls (30/20)
8 Ab Mat Sit Ups
6 Deadlifts (135/95)
6 Slam Balls (30/20)
6 Ab Mat Sit Ups

Stimulus/Focus: This should be a light and fast workout. Transitions need to be quick. The changing numbers will mess with your mind. Stay focused on what part of the rep scheme you are on throughout the workout.

Cool Down: 3 Rounds
15 GHD Extensions
8 Strict Push Ups

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (1 x 1 x 1 x 1 x 1 x 1 x 1)

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (20 Minute Cap)
400 Meter Run
10 Floor Press (135/95)

Stimulus/Focus: Run fast. Floor press should be heavy, but try to keep them unbroken.

Cool Down: 3 Rounds
5 Strict Pull Ups
5 Barbell Rollouts

Warm-up: Coach’s Choice

Strength/Skill: Clean (5 x 4 x 3 x 2 x 1)

Start at 70% and get AHAP. Lift on a 2-miute clock.

WOD: For Time (25 Minute Cap)
-21-18-15-12-9-6-3-
Clean (95/65)
Kettlebell Swing (1.5/1)
*200 Meter Run Before and After Each Round for a Total of 8 Runs

Stimulus/Focus: This will be tough on grip. Aim for no more than 2 sets per round. Take short breaks.

Cool Down: 3 Rounds
5 Cals on Bike
5 Strict Chest to Bar

Warm-up: Coach’s Choice

Strength/Skill: Max Height Box Jump

WOD: Tabata Kick Your Butt!

HRPUs
Air Squats
Ab Mat Sit Ups
Box Jumps (24/20)

8 Rounds of 20 seconds of work, 10 seconds of rest. No break in between movements. 16 total minutes. Score is the total number of reps in all movements.

Stimulus/Focus: This was CrossFit Belmont’s first WOD (on 4 March 2013). Have fun celebrating her 8-year anniversary today.

Cool Down: Tabata Handstand Hold