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 (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)
100 Double Unders
21 Front Squats (115/75)(75/55)
21 Push Press (115/75)(75/55)
100 Double Unders
15 Front Squats (115/75)(75/55)
15 Push Press (115/75)(75/55)
100 Double Unders
9 Front Squats (115/75)(75/55)
9 Push Press (115/75)(75/55)

Stimulus/Focus: Well . . .this is all the things. Try to do barbell work unbroken if you can, but if not, break no more than once each time.

Cool Down: 3 Rounds
5 Chest to Bar Pull Ups
5 Ring Dips

Warm-up: Coach’s Choice

Strength/Skill: Partner Deadlift (15 Minutes to Work the Skill)

WOD: Happy St. Patrick’s Day 17 Minute Partner WOD

Partner A: 17 Slam Balls (30/20)
Partner B: ME Row (Calories)
Switch
Partner A: 17 Strict Push Ups
Partner B: ME Row (Calories)
Switch
Partner A: 17 Goblet Squats (1.5/1)
Partner B: ME Row (Calories)
Switch
Partner A: 17 Pull Ups
Partner B: ME Row (Calories)
Switch

Total Score is Total Reps (136 per round) + Total Calories

Stimulus/Focus: Just a fun partner WOD! Happy St. Patrick’s Day!

Cool Down: Partner 400 Meter Run with Your Slam Ball

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (10 Minutes to Find Heavy for the Day)

WOD: 20 Minute EMOTM
Even: Max Effort Floor Press (60% from Today)
Odd: 1 Minute Plank Hold (On Hands or Forearms–Not Side Planks)
*Must hold the plank for the entire minute to RX the workout.

Stimulus/Focus: This workout will test your midline strength. Get as many floor press as you can in each minute, but be in the plank when the clock beeps each round.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: For Time (No Cap)
Bike 1.5 Miles
75 Kettlebell Swings (1.5/1)(1/25#)
Row 1000 Meters
60 Wall Balls (20/14)(14/10)
Run 800 Meters
45 Pull Ups

Stimulus/Focus: Try to push hard on the bike, row, and run. Do large sets of work on the movements if possible. Take short breaks.

Cool Down: 50 Ab Mat Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: The CrossFit Total

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Stimulus: Spend 15 minutes finding a 1 RM in each of these three lifts.

Cool Down: 400 Meter Run

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:

WOD:

Cool Down: Athletes Choice

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to Recover

WOD: Team WOD for Reps
Partner 1: Row for Calories
Partner 2: Plank Hold (forearms or hands-no side)
Partner 3: 25 Ab Mat Sit Ups
*Sit ups are the pace setter.
*Score is the total number of calories and ab mat sit ups, but neither of those can happen if the other partner isn’t in the plank. Rotate sit ups to row, row to plank, plank to sit ups.

Stimulus/Focus: Active recovery. Have fun with friends!

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Push Press (5 x 3)

Use 80% for all sets. Lift on a 3-minute clock.

WOD: 5 Minute GAFAP
1 Push Press (75/55)(55/35)
1 Strict Push Up
2/2, 3/3, 4/4 . . .
Rest 1 Minute Before Next GAFAP

5 Minute GAFAP
1 Push Press (75/55)(55/35)
2 Step Lunges
2/4 3/6, 4/8 . . .
Rest 1 Minute Before the Next GAFAP

5 Minute GAFAP
1 Push Press (75/55)(55/35)
1 Burpee
2/2, 3/3, 4/4 . . .

Cool Down: Tabata Plank Holds