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: Front Squat

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: Team WOD-“Deck of Cards”-For Time

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

*Diamonds: Jump Lunges

*Spades: Russian Twists

*Clubs: Jumping Jacks

Jokers: 400 Meter Run/1000 Meter Bike Erg/500 Meter Row

Stimulus/Focus: Get into small groups (dependent on class size). Each group will get a deck of cards. The suit dictates the movement. The number dictates the rep count. Aces are one, 2-9 are face value, 10s and face cards are 10. When the clock starts your group will flip the first card. Once everyone in the small group completes the movement/reps, the next card will be flipped. The goal is to get through all the cards as quickly as possible.

Cool Down: Team Choice

Warm-Up: Coach’s Choice

Strength/Skill: Back Rack Lunge

10 x 8 x 6 x 4 x 2

Stimulus/Focus: Start with the naked barbell and add weight each round. Lift on a 2-minute clock.

WOD: Tabata Kick Your Butt!

HRPUs

Air Squats

Ab Mat Sit Ups

Box Jumps (24/20)

8 Rounds of 20 seconds of work, 10 seconds of rest. No break in between movements. 16 total minutes. Score is the total number of reps in all movements

Stimulus/Focus: This was CrossFit Belmont’s “Opening Day” workout on March 4, 2013. Celebrate 13 years with us today!

Cool Down: Tabata Superman Holds

Warm-Up: Coach’s Choice

Strength/Skill: Shoulder 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: 3 RFT (18 Minute Time Cap)

5 Wall Walks

25 Chest to Bar Pull Ups

100 Double Unders

Stimulus/Focus: This should be a challenging workout due to the movements and rep scheme. Work steadily throughout the entire workout. Think about small sets with quick breaks to help you keep moving.

Cool Down: 3 Rounds

10 V-Ups

5 Ring Dips

Warm-Up: Coach’s Choice

Strength/Skill: Thruster

1 x 1

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

WOD: For Time (12 Minute Time Cap)

21-18-15

Dumbbell Thruster (50/35)

400 Meter Run

Stimulus/Focus: Try to complete the thrusters in no more than 3 sets each round. Push hard on the run.

Cool Down: 3 Rounds

100 Meter Farmers Carry

20 Standing Oblique Twists (with one dumbbell)

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: Coaches Choice

Strength/Skill: Get Ready to Workout!

WOD: 5 Rounds for Reps

1 Minute Max Effort at Each Station

Ring Rows

Lunges

Assault Bike Calories

GHD Sit Ups

Burpees

Stimulus/Focus: Treat this workout however is best for you-as active recovery before the open tomorrow or as an all-out effort at each station, each minute. Your score is your total rep count.

Cool Down: ROMWOD

Warm-Up: Coaches Choice

Strength/Skill: Snatch + OHS

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP for 1 complex (Snatch + Overhead Squat).

WOD: For Time (20 Minute Time Cap)

10-9-8-7-6-5-4-3-2-1

Snatch + OHS (70% from Today)

1-2-3-4-5-6-7-8-9-10

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

Stimulus/Focus: This will be taxing on the entire body-muscles and lungs. Just keep moving.

Cool Down: 400 Meter Run with Slam Ball

Warm-up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 2 x 2 x 1

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. Add result

WOD: 20 Minute AMRAP

30 Kettlebell Deadlifts

20 Kettlebell Swings

10 Kettlebell Goblet Squats

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

RX+: (2/1.5)(1.5/1)

Stimulus/Focus: The only breaks you get from the KB are the ones you give yourself. Aim to complete each movement unbroken or in two sets. Rest as needed between sets/movements/rounds to allow that. Strive for 5 rounds.

Cool Down: Tabata Standing Oblique Twists with KB