Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (5 x 5)
Use 85% for all sets. Lift on a 3-minute clock.

WOD: Tabata Kick Your Butt! (AMRAP – Reps)
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 first WOD (on 4 March 2013). Have fun celebrating her 7-year anniversary today.

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Jump Rope Skill Work

WOD: For Time (22 Minute Cap)
50-40-30-20-10
Double Unders
500-400-300-200-100 Meter
Run
50-40-30-20-10
Box Step Ups (24/20)

Stimulus/Focus: This WOD is killer on the legs. Push hard on the runs, breathe on the box step ups.

Cool Down: 500 Meter Row

Warm-up: Coach’s Choice

Strength/Skill: Clean (2 x 2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute AMRAP
10 Cleans (155/105)
10 HSPUs

Stimulus/Focus: This WOD is meant to be challenging. The weight is heavy. The gymnastics is advanced. If you are proficient at both movements, aim for 5 or more rounds. If you are scaling, find appropriate scales that will allow you to complete one round every three minutes. Reduce weight or reps if you are capable of doing the full movements. If scaling the HSPU, find a scale that will allow you to complete the reps in 2-3 sets.

Cool Down: Tabata L-Hangs

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 2 )
Use 85% of your 1 RM for all sets. Lift on a 3-minute clock.

WOD: For Time (15 Minute Cap)
50 Double Unders (2 minutes of effort)
5 Rounds
3 Deadlifts (275/185)
6 Wall Balls (20/14); (12’/10′)
9 Box Jumps (30/24)
Then, 50 Double Unders (2 minutes of effort)

Stimulus/Focus: This workout is meant to be heavy and slower moving. Find scales that are just that for you.

Compare to Date: 03.08.20

Buy Out: 3 Rounds
10 Banded Good Mornings
30 Second Achilles Wall Stretch (per side)

Warm-up: Coach’s Choice

Strength/Skill: Clean (5 x 5)
*Use 70% of your 1 RM for all sets. Lift on a 3-minute clock.

WOD: 12 Minute AMRAP
3 HSPUs
5 Cleans (Squat) 95/65
10 Bar Hops

Stimulus/Focus: The short rep scheme should allow you to push hard and move quickly. The moderate time domain will challenge you to maintain a fast pace. Push yourself to go as hard as you can and try to maintain that pace for the entire 12 minutes. Aim for 8-10 rounds. If you can move quickly and keep it up you may be able to get 1 round per minute.

Compare to Date: 01.25.16

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Kettlebell Work

WOD: For Time (15 Minute Cap)
*5 Rounds
10 HRPUs
5 KB Swings (1.5/1)
*5 Rounds
10 Air Squats
5 Slam Balls (30/20)
*5 Rounds
10 Ab Mat Sit Ups
5 Med Ball Cleans (20/14)

Stimulus/Focus: This WOD is moderate in volume and load. Your work should be fast and unbroken. Focus on quick transitions.

Compare to Date: 04.01.16

Cool Down: 5 Rounds
10 Partner Wall Balls
10 Partner Wall Ball Ab Mat Sit Up Passes

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (5 x 2 )
*Use 80% of your 1 RM for all sets. Lift on a 3-minute clock.

WOD: 7 RFT (10 Minute Cap)
4 Floor Press (155/105)
8 Burpees

Stimulus/Focus: This WOD is meant to be a sprint. See if you can keep each round under a minute. The weight of the floor press should be moderate. Work should be unbroken.

Compare to Date: 06.15.16

Cool Down: 3 Rounds
50 Ab Mat Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2)
Start with 75% of your 1 RM. Get AHAP. Lift on a 3-minute clock.

WOD: 3 RFT (15 Minute Cap)
5 Shoulder Press (65/45)
5 Pull Ups
10 Push Press (65/45)
10 K2E
15 Jerks (65/45)
15 T2B
*RX+: 95/65

Stimulus/Focus: Killer on shoulders and grip. Break when needed, but keep them short. Go unbroken whenever possible.

Compare to Date: 03.21.16

Cool Down: 3 Rounds
5 Strict Push Ups
5 Calories on Bike

Warm-up: Coach’s Choice

Strength/Skill: Snatch (3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: Ladder for Time
Snatch (1-10 reps at 95/65)
Burpee (10-1)
*Full Squat Snatch

Stimulus/Focus: Both of these movements are cardiovascularly taxing as well as muscularly fatiguing. Find a pace you can maintain and stay there. Stay checked in mentally.

Compare to Date: 05.02.16

Cool Down: 50 Double Unders

Warm-up: Coach’s Choice

Strength/Skill: Ring Work: Dip/Muscle up progressions

WOD: 20 Minute EMOTM
Odd: 2 M/U or 5 Progressions
Even: 5 Wall Walks

Stimulus/Focus: Skill WOD day! Spend time on the skill or you will not get better. This is not a fast metcon. Be patient in the movements.

Compare to Date: 04.22.16

Buy Out: ROMWOD