Warm-up: Coach’s Choice
Strength/Skill: Back Squat
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (15 Minute Time Cap)
400 Meter Run, Then:
5 Rounds
5 Pull Ups
10 Strict Push Ups
15 Air Squats
Then, 400 Meter Run
*RX+: Weight Vest (20/14)(14/10)
Stimulus/Focus: Push hard on the runs and try to go unbroken on the roads.
Cool Down: 50 Ab Mat Sit Ups
Closed to host CrossFit Level 2
See you next Saturday!
Warm-up: Coach’s Choice
Strength/Skill: Snatch
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 12 Minute AMRAP
3 Wall Walks
6 Snatch (95/65)(65/45)
9 Slam Balls (30/20)(20/15)
Stimulus/Focus: Aim for 5 rounds. Weight should be light.
Cool Down: Tabata Plank Hold
Warm-up: Coach’s Choice
Strength/Skill: Handstand Skill Work
WOD: 2 RFT (20 Minute Time Cap)
15 Shuttle Runs (25′ Out and 25′ Back)
35 Toes to Bar
15 Shuttle Run (25′ Out and 25′ Back)
25 Strict Pull Ups
Cool Down: 3 Rounds
10 Strict Push Ups
10 Superman Holds (2-Second Holds)
Warm-up: Coach’s Choice
Strength/Skill: Floor Press
5 x 5
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: For Time (16 Minute Time Cap)
21-18-15-12-9-6-3
Floor Press (115/75)(75/55)
42-36-30-24-18-12-6
Ab Mat Sit Ups
Stimulus/Focus: What a great workout-you get to lay on the floor the whole time! 🙂 Try to complete the bigger rounds of floor press in 2 sets and the smaller rounds unbroken.
Cool Down: 3 Rounds
100 Meter Run
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 8 Rounds (1 Minute Work/3 Minutes Rest)
100 Meter Sprint
Max Effort Clean and Jerk (Any Style Clean/Any Style Jerk)(115/75)(75/55)
Stimulus/Focus: You’ll complete this work for 8 rounds. You’ll have 3 minutes to rest between each round. You’ll have 8 separate scores-the clean and jerks you accumulate each round.
Cool Down: Tabata Handstand Hold
Warm-up: Coach’s Choice
Strength/Skill: Squat Clean
1 x 1
Stimulus/Focus: Build up to workout weight.
WOD: Klepto
4 rounds for time of:
27 box jumps
20 burpees
11 squat cleans
F: 20-inch box, 95-lb cleans
M: 24-inch box, 145-lb cleans
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
Stimulus/Focus: Hero WOD time! This is going to be a cardio grind! The weight should be moderate to heavy.
Cool Down: Athlete’s 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: Deadlift
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 15 Minute GAFAP
1 Kettlebell Swing (1.5/1)(1/25#)
25′ Lunge
1 Burpee
25′ Lunge
*Increase the KB and burpee by 1 each round. The lunge stays the same.
Stimulus/Focus: Find a steady pace and keep moving.
Cool Down: Tabata Plank Hold
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (22 Minute Time Cap)
21-18-15-12-9-6-3
Row – Calories
21-18-15-12-9-6-3
Handstand Push Ups
42-36-30-24-18-12-6
Double Unders
Stimulus/Focus: This is a gasser! Try to push hard on the row and go unbroken on the dubs. Aim to complete HSPUs in 3 sets for the bigger rounds and 1-2 sets for the smaller rounds.
Cool Down: 3 Rounds
30 Mountain Climbers
15 Ab Mat Sit Ups
