Month: February 2022

Warm-up: Coach’s Choice

Strength/Skill: Review Movements

WOD: CrossFit Games Open 16.4 and 17.4

13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled

13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups

CrossFit Games Open 17.4 Teens

13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball
Boys 16-17 – 225# Deadlift + 20# Wall-Ball
Girls 14-15 – 95# Deadlift + 10# Wall-Ball
Girls 16-17 – 155# Deadlift + 14# Wall-Ball

CrossFit Games Open 16.4 and 17.4 Teens Scaled

13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Hand-Release Push-ups

Boys 14-15 – 95# Deadlift + 14# Wall-Ball
Boys 16-17 – 135# Deadlift + 14# Wall-Ball
Girls 14-15 – 65# Deadlift + 10# Wall-Ball
Girls 16-17 – 95# Deadlift + 10# Wall-Ball

CrossFit Games Open 16.4 and 17.4 Masters 55+

13-Minute AMRAP:
55 Deadlifts, 185# / 125#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Push Press, 95# / 65#

CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled

13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 14# / 10#
55 Calorie Row
55 Push Press, 65# / 45#Cool Down

Cool Down: 55 Ab Mat Wall Balls

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch (5 x 5 x 5 x 5 x 5 )

Use 50% for all sets. Lift on a 3-minute clock. Work bar cycling.

WOD: CrossFit Games Open 16.3

AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

CrossFit Games Open 16.3 Scaled

AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

CrossFit Games Open 16.3 Teens 14-15

AMRAP 7 Minutes
10 power snatches
3 bar muscle-ups

Boys use 65 lb.
Girls use 45 lb.

CrossFit Games Open 16.3 Teens Scaled

AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups

Boys use 45 lb.
Girls use 35 lb.

CrossFit Games Open 16.3 Masters 55+

AMRAP 7 Minutes
10 power snatches
5 chest-to-bar pull-ups

Men use 65 lb.
Women use 45 lb.

CrossFit Games Open 16.3 Masters 55+ Scaled

AMRAP 7 minutes
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Cool Down: Tabata V-Ups

Warm-up: Coach’s Choice

Strength/Skill: Sumo Deadlift (6 x 6 x 6 x 6)

Start at 60% and get AHAP. Lift on a 3-minute clock.

WOD: 14 Minute Partner Valentine’s Day AMRAP
*One partner works, one partner holds the plank.
14 Deadlifts
14 Strict Push Ups
14 Hang Power Cleans
14 Step Lunges
14 Power Snatch
14 Mountain Climbers
14 Back Squats
14 Ab Mat Sit Ups
14 Push Press
14 Burpees

Male Teams: 115#
Coed Teams: 95#
Female Teams: 75#

Stimulus/Focus: Have fun with a Valentine’s Day Partner WOD!

Cool Down: Partner Choice

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: Push Press (5 x 5 x 5 x 5 x 5 )

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute GAFAP
1 Push Press (75/55)(55/35)
2 Box Jumps (24/20)
RX+: (115/75)(75/55); (30/24)

Stimulus/Focus: Opposing muscle groups. Move quickly-going unbroken and transitioning quickly.

Cool Down: Tabata Achilles Stretches (on wall/box)

Warm-up: Coach’s Choice

Strength/Skill: Ring Muscle Ups/Progressions

WOD: 20 Minute AMRAP
100 Meter Run
10 Burpees
2 Ring Muscle Ups

Stimulus/Focus: A chance to work advanced gymnastics while under cardiovascular strain. Try to string your muscle ups together even if you need to rest longer than usual before them.

Cool Down: Tabata Side Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Clean (6 x 8)

Use 60% for all sets. Lift on a 4-minute clock.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Pause Overhead Squat (3 x 3 x 3 x 3 x 3 x 3 )

Start at 60% and get AHAP. Hold a 2-second pause in the bottom. Lift on a 3-minute clock.

WOD: 5 RFT (15 Minute Cap)
5 Overhead Squats (115/75)(75/55)
15 Kettlebell Swings (1.5/1)(1/25#)
45 Double Unders

Stimulus/Focus: You’re shoulders will thank you when you are done! Try to do work unbroken. Rest as needed between movements.

Cool Down: 3 Rounds
100 Meter Farmer’s Carry (KB from WOD)
100 Meter Sprint

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (4 x 4 x 4 x 4 x 4 x 4 )

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

WOD: 21-15-9-15-21 (12 Minute Cap)
Deadlift (135/95)(95/65)
Wall Balls (20/14)(14/10)
*RX+: (225/155)(155/105); (30/20)(20/14)

Stimulus/Focus: This workout will destroy your legs. Try to do all work unbroken and take short breaks in between movements.

Cool Down: 50 Ab Mat Wall Ball Sit Ups

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!