Month: January 2022

Open Gym

Make up a missed WOD:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do?  Then work on mastering them!

Mobility:

Sore?  Fix that!

Warm-up: Coach’s Choice

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

WOD: For Time (7 Minute Cap)
21-15-9
Floor Press (70% from Today)
Pull Ups

Stimulus/Focus: A push and a pull. Classic CrossFit WOD. Complete it as quickly as possible to give yourself time to rest before going into the second couplet.

For Time (7 Minute Cap)
21-15-9
Floor Press (70% from Today)
Row Calories

Stimulus Focus: Same idea–a push and a pull. Go hard on the rower. You’ll have one minute between the two WODs even if you don’t beat the time cap. The faster you work the more time you have to rest. Depending on class size, you may have to start the workout with this couplet.

Cool Down: Tabata Diagonal Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Front Squat (6 x 6)

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

WOD: For Time (12 Minute Cap)
1-10 Front Squats (135/95)(95/65)
10-1 Handstand Push Ups

Masters RX: Seated DB Presses (35/20)

Stimulus/Focus: Weightlifting and gymnastics. Try to do as much work unbroken as you can.

Cool Down: 3 Rounds
5 Chest to Bar
20 Double Unders

Warm-up: Coach’s Choice

Strength/Skill: Set up your station for “The 12 Days of Christmas”

WOD: 12 Days of Christmas

1 – Wall Walk
2 – KB Swings (1.5/1)
3 – Pull Ups
4 – Wall Balls (20/14)
5 – HRPUs
6 – Slam Balls (30/20)
7 – Ab Mat Sit Ups
8 – G20 (45/25)
9 – Burpees
10 – Med Ball Cleans (20/14)
11 – T2B
12 – Goblet Squats (1.5/1)

Teen/Masters RX: KB (1/25#); WB (14/10); SB (20/15); G2O (25/15); MBC (14/10); GS (1/25#)

Start at 1
Then 2, then back to 1
Then 3, then 2, then 1
Repeat until you start with 12 and go back to 1!

Transitions are key. Know where you are going next. Just keep moving!

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 3)

Use 80% for all sets. Lift on a 2-minute clock.

WOD: 4 RFT (30 Minute Cap)
800 Meter Run
50 Deadlifts (95/65)(65/45)

Stimulus/Focus: Work those legs! Run hard and lift fast. Take short breaks when needed. Focus on good form.

Cool Down: 3 Rounds
10 GHD Sit Ups
10 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (2 x 2 x 2  x 2 x 2)

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 20 Minute EMOTM
Even: 1 Clean and Jerk (90% from today’s heaviest double)
Odd: Max Effort Double Unders

Stimulus/Focus: Lift heavy while winded cardiovascularly. You will have two scores–the weight you use and the number of double unders completed.

Cool Down: 50 Ab Mat Sit Ups