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 (5 x 5 )

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

WOD: 3 RFT (20 Minute Cap)
400 Meter Run
30 Front Squats (45/35)
20 Strict Push Ups

Teen/Masters RX: 35/25

Stimulus/Focus: The longer rep schemes will be tough for some. Try to only break once on each movement if possible.

Cool Down: 3 Rounds
10/7 Bike Cals
10 Second Couch Stretch Per Side

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press (15 Minute Death By Shoulder Press)

Use 65% for all sets. Start with one rep in the first minute. Add one rep each minute. The work must be completed unbroken.  If/when you “die,” go back the last number you completed and lift that for the remaining minutes.

WOD: For Time (15 Minute Cap)
30-20-10
Toes to Bar
Ab Mat Sit Ups
Wall Balls (20/14)

Teen/Masters RX: 14/10

Stimulus/Focus:  This should be a  cardio workout. Nothing will slow you down. Just keep moving. Try to do big chunks of work.

Cool Down: 400 Meter Run with Med Ball

Warm-up: Coach’s Choice

Strength/Skill: Sumo Deadlift (10 x 10 x 10 x 10 x 10)

Start at 50% and get AHAP. Lift on a 3-minute clock.

WOD: 10 Minute EMOTM
5 Deadlifts (135/95)
5 Burpees
5 Air Squats

Teen/Masters RX: 95/65

Stimulus/Focus: The point of this workout is to work as fast as you can in order to rest as much as you can. You are training your sprint motor. Aim to do the work in less than 30 seconds each time and rest the remaining 30 seconds.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Handstand Walk Skill Work

WOD: Five 5-Minute AMRAPs. One minute to rest in between each one. Each run counts as one rep. Each 5′ distance of the movement counts as rep.

5-Minute AMRAP
100 Meter Run
50′ Walking Lunge

5-Minute AMRAP
100 Meter Run
50′ Bear Crawl

5-Minute AMRAP
100 Meter Run
50′ Duck Walk

5-Minute AMRAP
100 Meter Run
50′ Crab Walk

5-Minute AMRAP
100 Meter Run
50′ Handstand Walk

Cool Down: Tabata Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Snatch (20 Minutes to Find 1 RM)

WOD: Opposing Ladder for Time (25 Minute Cap)
10-9-8-7-6-5-4-3-2-1
Snatch (60% of Today’s Heaviest)
1-2-3-4-5-6-7-8-9-10
Strict Pull Up

RX+: 70% and strict chest to bar

Stimulus/Focus: This workout is meant to be moderately challenging and somewhat slow. Much of the work will be done in singles. Try to string work together anytime you can. Your grip will be taxed, so rest between movements as needed.

Cool Down: 5 Minutes of Shoulder Mobility

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)

Use 75% for all sets. Lift on a 3-minute clock.

WOD: 20 Minute GAFAP
5-10-15 . . .
Floor Press (95/65)
10-20-30 . . .
Ab Mat Sit Ups

Teen/Masters RX: 65/45

Stimulus/Focus: This is  a long time domain. Find a steady pace and keep moving. As the sets get bigger, they will likely be broken. Try to take short breaks. Your score would be the number of the last full round you completed, plus any extra reps. For example, if you finished the round of 30 floor press and got 50 sit ups, you score would be 25 + 80 (you finished the round of 25 and 50, and got 80 reps into the round of 30 and 60.

Cool Down: Tabata Superman Holds

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch (4 x 4 x 4 x 4 x 4 x 4 )

Start at 70% and get AHAP. Lift on a 3 minute clock.

WOD: 12 Minute AMRAP
3 Power Snatches (135/95)
6 Clean and Jerks (135/95)
9 Chest to Bar
36 Double Unders

Teen/Masters RX: 95/65

Stimulus/Focus: This is a classic CrossFit workout. It has a little weightlifting, gymnastics and metabolic conditioning. The rep scheme is short enough to keep you from getting bogged down in any one movement. You may end up doing singles on the barbell and small sets on the chest to bar. If scaling the weight it should be a heavy snatch and moderate clean and jerk. Aim for 4 rounds.

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to Work!

WOD: Bowen

3 Rounds for time of:
800m Run
7 Deadlifts, 275#
10 Burpee Pull-ups
14 single arm KB Thrusters 53# (7 each arm)
20 Box Jumps, 24″

In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.To learn more about Bowen click here

Stimulus/Focus:  This is a hero WOD we try to do every year. Push hard and go for a PR.

Female RX: 185; 35; 20
Teen/Masters RX: 185/135; 35/25; 24/20

Cool Down: ROMWOD