Author: pwsadmin

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: Paused Front Squat

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Pause for 2-seconds in the bottom of each squat. Lift on a 3-minute clock.

WOD: For Time (8 Minute Cap)

21-15-9

Front Squat (95/65)(65/45)

Handstand Push Ups

RX+: (135/95)(95/65) and Strict HSPUs

Stimulus/Focus: This is a sprint. Try to complete large sets.

Cool Down: 3 Rounds

10 Ring Pull Ups

100 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Max Height Box Jump

Stimulus/Focus: Spend 15 minutes finding a max height box jump.

WOD: 25 Minute AMRAP

10 Pull Ups

10 Box Jumps

200 Meter Run

Stimulus/Focus: Find a steady pace and keep moving. You have to complete the run in order to count the full round. If you don’t get back in the door you can count it as a +1.

Cool Down: Tabata Flutter Kicks

Warm-up: Coach’s Choice

Strength/Skill: Push Press

3 x 3 x 2 x 2 x 1 x 1 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 5 RFT (15 Minute Time Cap)

10 Burpees

20 Wall Balls (20/14)(14/10)

Stimulus/Focus: Complete all work unbroken.

Cool Down: 400 Meter Run with Wall Ball

Warm-up: Coach’s Choice

Strength/Skill: Deadlift

4 x 4 x 4 x 4

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

Tabata Deadlift Pulls

*Load a weight on the bar that you cannot lift.

*Stay engaged and pull as hard as possible against the heavy bar for 20 seconds.

*Complete for 8 rounds.

WOD: 20 Minute GAFAP

1 Lunge (25′ Out and 25′ Back)

10 Slam Balls (30/20)(20/15)

*Lunge increases by 1 out and back each time. Slam balls increase by 2 reps each time.

Stimulus/Focus: Find a steady pace and just keep moving. Each 25′ counts as one rep (must complete the length in the 20 minute time domain).

Cool Down: Tabata Ab Mat 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!

Warm-up: Coach’s Choice

Strength/Skill: Deadlift

6 x 6

Stimulus/Focus: Complete all reps at 70%. Lift on a 2-minute clock.

WOD: Partner WOD

4 Rounds (5 Minutes Work/2 Minutes Rest)

Round 1: Max Effort Row/10 Kettlebell Deadlifts

Round 2: Max Effort Row/10 Russian Kettlebell Swings

Round 3: Max Effort Row/10 American Kettlebell Swings

Round 4: Max Effort Row/10 Kettlebell Goblet Squats

*RX: (1.5/1)(1/25#)

*Partners alternate every 10 KB reps and row for max effort calories.

Stimulus/Focus: Each round will be a 5 minute partner AMRAP, with both partners working the entire time. One partner will be rowing for calories while the other partner completes the 10 KB reps (different movement each 5 minute AMRAP). Partners will switch every 10 KB reps for the entire AMRAP. Each AMRAP will have one score-the total number of calories + total KB reps. There are 2 minutes of rest between each AMRAP.

Cool Down: Tabata Standing Oblique Dips

Warm-up: Coach’s Choice

Strength/Skill: Ring Work: 10 Minutes to Work the Muscle Up Skill

WOD: 30 Minute AMRAP

10 Push Ups

20 Ab Mat Sit Ups

30 Double Unders

1 Ring Muscle Ups

Stimulus/Focus: Focus on perfect reps for the basic movements and find challenging scales for the double unders and ring muscle ups. Aim for 8 rounds.

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Back Squat

10 x 10

Stimulus/Focus: Complete the 10 x 10 at your current bodyweight. Lift on a 3-minute clock.

WOD: CrossFit Games Open 12.1

7-Minute AMRAP of: Burpees to a 6″ target

Stimulus/Focus: Try to just keep moving the whole 7 minutes!

Cool Down: Tabata Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: 3-Position Power Clean

1 x 1

High Hang Power Clean

Hang Power Clean

Power Clean

Stimulus/Focus: Spend 10 minutes finding a one rep max on the 3-position power clean.

Metcon: 10 Minute EMOM

1 – 3 Position Power Clean at 90%

Stimulus/Focus: Complete one complex EMOM at 90% of your heaviest from today. You can re-attempt within the minute if you miss. You can only click RX if you complete all 10 rounds at 90%.

WOD: Opposing Ladder for Time (12 Minute Time Cap)

10-1 Power Clean (135/95)(95/65)

1-10 Pull Ups

*RX+: (185/135)(135/95) & Chest to Bars

Stimulus/Focus: Complete the power cleans in quick singles to save your grip for the pull ups. Try to complete the pull ups unbroken or in no more than two sets.

Cool Down: 3 Rounds

5 Ring Dips

20 Russian Twists