Warm-up: Coach’s Choice
Strength/Skill: Review the Movements and Get Ready to Work!
WOD: Happy 57th Birthday, Coach Marc!
“Filthy 57” (57 Minute Time Cap)
57 Box Jumps (24/20)
57 Jumping Pull-ups
57 Kettlebell Swings (1/25)(25/15)
57 Step Lunges
57 Knees to Elbows
57 Push Press, (45/25)(25/15)
57 Back Extensions
57 Wall Balls (20/14)(14/10)
57 Burpees
57 Double Unders
Stimulus/Focus: All the things! Aim for short work and short breaks.
Cool Down: Wish Coach Marc a Happy Birthday!
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (6 x 6 x 6 x 6 x 6 x 6)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
400 Meter Slam Ball Run
21 Slam Balls
400 Meter Slam Ball Run
15 Slam Balls
400 Meter Slam Ball Run
9 Slam Balls
400 Meter Slam Ball Run
*RX: *(30/20)(20/15)
Stimulus/Focus: Taxing on the whole body. Challenge yourself to see if you can keep from putting the slam ball down until the workout is finished.
Cool Down: 400 Meter Run with the Slam Ball from the WOD . . . Just Kidding!
50 Slam 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!
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (5 x 5 x 5 x 5 x 5)
Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Crossfit Games Open 21.2 RX (Ages 16-54) For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
F: 35-lb. dumbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
Time cap: 20 min
Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time)For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
F: 20-lb. dumbbell, 20-in. box (step-ups permitted)
M: 35-lb. dumbbell, 20-in. box (step-ups permitted)
Time cap: 20 min
Crossfit Games Open 21.2 Teens RX (Ages 14-15) For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
F: 20-lb. dumbbell, 20-in. box
M: 35-lb. dumbbell, 24-in. box
Time cap: 20 min
Crossfit Games Open 21.2 Teens Scaled (Ages 14-15) For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
F: 10-lb. dumbbell, 20-in. box (step-ups permitted)
M: 20-lb. dumbbell, 24-in. box (step-ups permitted)
Time cap: 20 min
Crossfit Games Open 21.2 Masters RX (Ages 55+) For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
F: 20-lb. dumbbell / 20-in. box (step-ups permitted)
M: 35-lb. dumbbell / 24-in. box (step-ups permitted)
Time cap: 20 min
Crossfit Games Open 21.2 Masters Scaled (Ages 55+) For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
F: 10-lb. dumbbell, 20-in. box (step-ups permitted)
M: 20-lb. dumbbell, 20-in. box (step-ups permitted)
Time cap: 20 min
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (DB from WOD)
10 DB Squats
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: CrossFit Games Open 16.2
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
CrossFit Games Open 16.2 Scaled
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
CrossFit Games Open 16.2 Teens 14-15
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 105#
*Round 5 – 7 @ 185# / 115#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
CrossFit Games Open 16.2 Teens Scaled
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 65# / 45#
*Round 2 – 13 @ 85# / 65#
*Round 3 – 11 @ 105# / 75#
*Round 4 – 9 @ 125# / 85#
*Round 5 – 7 @ 145# / 95#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
CrossFit Games Open 16.2 Masters 55+
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 115# / 65#
*Round 2 – 13 @ 135# / 85#
*Round 3 – 11 @ 155# / 105#
*Round 4 – 9 @ 185# / 125#
*Round 5 – 7 @ 205# / 145#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
CrossFit Games Open 16.2 Masters 55+ Scaled
4-Minute AMRAP + Bonus Time of:
25 Sit Ups
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 65# / 45#
*Round 2 – 13 @ 85# / 65#
*Round 3 – 11 @ 105# / 75#
*Round 4 – 9 @ 125# / 85#
*Round 5 – 7 @ 145# / 105#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
Cool Down: 400 Meter Run
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)
