Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Push Press

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start lifting at 70% and get AHAP. Lifts will be on a 2 minute clock.

Strength Metcon: Five 2-Minute Rounds

1 Minute Max Effort Push Press

(90%, 80%, 70%, 60%, 50%)

1 Minute to rest and change weight

Stimulus/Focus: Shoulder fatigue will be real! Us an aggressive “dip/drive” to keep the bar moving. Sets do not have to be unbroken. Use your entire minute to accumulate reps.

WOD: 12 Minute GAFAP

1 Shuttle Run (Down and Back)

5 Double Unders

Stimulus/Focus: Shuttle runs increase by 1 each round. Double unders increase by 5 each round.

i.e. 1/5, 2/10, 3/15……..

Cool Down: Tabata Achilles Wall Stretches

Warm-up: Coach’s Choice

Strength/Skill: Floor Press

3 x 3 x 3 x 3 x 3

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

WOD: 5 Rounds for Time (18 Minute Time Cap)

500/450 Meter Row

15 Floor Press (135/95)(95/65)

Stimulus/Focus: Push hard on the row! Floor press should be done in no more than 2 sets.

Cool Down: 3 Rounds

5 Strict Pull Ups

20 Russian Twists

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements and Get Set Up to Workout!

WOD: 12 Days of Christmas

1 – Wall Walk

2 – KB Swings (1.5/1)(1/25#)

3 – Pull Ups

4 – Wall Balls (20/14)(14/10)

5 – HRPUs

6 – Slam Balls (30/20)(20/15)

7 – Ab Mat Sit Ups

8 – G20 (45/25)(25/15)

9 – Burpees

10 – Med Ball Cleans (20/14)(14/10)

11 – T2B

12 – Goblet Squats (1.5/1)(1/25#)

Stimulus/Focus: This workout will make you think while you work! It goes like the song. You’ll do 1wall walk; then 2 KB swings, 1 wall walk; then 3 pull ups, 2 kb swings, and 1 wall walk. You will end with 12 goblet squats all the way down to 1 wall walk. Have fun!

Cool Down: Athletes’ Choice

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: The CrossFit Total

Back Squat

Shoulder Press

Deadlift

Stimulus/Focus: Spend 15 minutes finding a 1 rep max in each of these movements for a new CrossFit Total score

Cool Down: Athlete’s Choice

Warm-up: Coach’s Choice

Strength/Skill: Sumo Deadlift High Pull

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP for 1 rep. Add result

WOD: Fight Gone Bad

3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.

Stimulus/Focus: A benchmark workout to start our 2026!

Masters: (14/10) Wall Ball; 55/35 SDLHP; Step Ups; 55/35 PP

Cool Down: Tabata Ab Mat Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: New Year’s Eve WOD For Time

Complete 25 Reps for Each of the Following 20 Movements. No time cap! Happy New Year’s Eve!

*Ring Rows

*Goblet Squats (1.5/1)(1/25#)

*Toes to Bar

*Ground to Overhead (45/25)(25/15)

*Ring Dips

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

*Ab Mat Sit Ups

*DB Thrusters (50/35)(35/20)

*Lunges

*DB Deadlifts (50/35)(35/20)

*Burpees

*DB Hang Power Cleans (50/35)(35/20)

*GHD Extensions

*DB Push Jerks (50/35)(35/20)

*GHD Sit Ups

*KB Swings (1.5/1)(1/25#)

*Row Calories

*KB Snatches (1.5/1)(1/25#)

*Assault Bike Calories

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

Stimulus/Focus: Have fun and just keep moving! This will be 500 total reps!

Cool Down: Athlete’s Choice

Warm-up: Coach’s Choice

Strength/Skill: Front Rack Lunge

10 x 10 x 10 x 10 x 10

Stimulus/Focus: Start with the naked bar. Get AHAP. Lift on a 2-minute clock. Add result

WOD: For Time (16 Minute Time Cap)

500-400-300-200-100

Meter Run

25-20-15-10-5

Deadlift (155/105)(105/70)

Stimulus/Focus: Push hard on the run. Complete the deadlifts in quick singles or big sets.

Cool Down: 3 Rounds

5 Barbell Rollouts

20 Bar Hops

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk

1 x 1 x 1 x 1 x 1 x 1 x 1

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

WOD: 3 Rounds for Reps

2 Minute Max Effort Double Unders

1 Minute Rest

2 Minute Max Effort Row Calories

1 Mintue Rest

Stimulus/Focus: Accumulate as many reps as you can in each 2-minute time domain. You will have a separate score for each 2-minute round (six separate scores).

Cool Down: Tabata Handstand Hold

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: Power Snatch

1 x 1

Stimulus/Focus: Spend 20 minutes getting AHAP for 1 rep.

WOD: 4 Rounds (2 Minutes Work/2 Minutes Rest)

20 Hang Power Snatch (115/75)(75/55)

Max Effort Burpees with Remaining Time

*Round 2: 15 HPS

*Round 3: 10 HPS

*Round 4: 5 HPS

Stimulus/Focus: The HPS will decrease reps each round. The burpees you accumulate in each round should increase. Push hard in each 2-minute round of work. You have 2 minutes to rest before repeating. You will have four separate scores and the only reps that count are your burpees each round.

Cool Down: Tabata L-Hangs