Warm-up: Coach’s Choice
Strength/Skill: Push Press (2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 21-15-9
Push Press (95/65)
Pull Ups
Stimulus/Focus: Classic push-pull CrossFit WOD. It is a sprint. Move as fast as you can. Aim for less than 6 minutes.
Cool Down: 500 Meter Row (slow pace)
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5)
Start at 70% and get AHAP. 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 6-year anniversary today.
Cool Down: Tabata Handstand Holds
Warm-up: Coach’s Choice
Strength/Skill: Get Ready for 19.2!
WOD: Crossfit Games Open 19.2 (Ages 16-54)
8 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 time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Cool DownAthlete’s Choice
Warm-up: Coach’s Choice
Strength/Skill: Review the WOD movements and get ready to WOD or ROMWOD!
WOD: 25-20-15-10-5
Ground to Overhead (25/15)
Weighted Ab Mat Sit Ups (25/15)
*RX+: 45/25
Stimulus/Focus: Just move well. Break when needed. Aim for 8-10 minutes.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill:
Floor Press (20 Minutes to Find Your 1 RM)
WOD: 10 Minute GAFAP
1 Floor Press (95/65)
1 Step Lunge (95/65)(Front or Back)
2/2, 3/3, etc.
RX+: 155/105
Stimulus/Focus: Light floor press, heavy lunge. Break when needed, but keep breaks short.
Cool Down: Tabata Handstand Holds
Warm-up: Coach’s Choice
Strength/Skill: Sumo Deadlift (3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP! Lift on a 3-minute clock.
WOD: For Time
5 Rounds
10 KB Swings (1.5/1)
10 Slam Balls (30/20)
2 Rounds
25 KB Swings (1.5/1)
25 Slam Balls (30/20)
1 Round
50 KB Swings (1.5/1)
50 Slam Balls (30/20)
Stimulus/Focus: This WOD is meant to show you where you work best regarding rep schemes and also teach you how to strategize and monitor your own breaks and rest time.
Cool Down: 3 Rounds
15 GHD Extensions
15 GHD Sit Ups
Warm-up: Coach’s Choice
Strength/Skill:Get Ready to Work!
WOD: 50 RFT (40 Minute Cap)
2 Pull Ups
4 Push Ups
6 Air Squats
Stimulus/Focus: Murph without the run! The challenge is keeping track of your rounds. Just put 50 tallies on the board!
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Review the movements and get ready for 19.1.
WOD: Crossfit Games Open 19.1 (Ages 16-54)
(AMRAP – Reps)Complete as many rounds as possible in15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Crossfit Games Open 19.1 Scaled (Ages 16-54)
(AMRAP – Reps)Complete as many rounds as possible in15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
Crossfit Games Open 19.1 Teens (Ages 14-15)
(AMRAP – Reps)Complete as many rounds as possible in15 minutes of:
19 wall-ball shots
19-cal. row
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target
Crossfit Games Open 19.1 Masters (55+)
(AMRAP – Reps)Complete as many rounds as possible in15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target
Cool DownAthlete’s Choice
Warm-up: Coach’s Choice
Strength/Skill
Get Ready to WOD!
WOD: Happy Birthday Eve to Coach Marc!
Partner WOD
54 Goblet Squats (1.5/1)
54 HRPUs
54 Slam Balls (30/20)
54 Supermans
54 KB Swings (1.5/1)
54 Ab Mat Sit Ups
54 Med Ball Cleans (20/14)
54 Burpees
54 Alternating Snatch (50/35)
54 Step Lunges
Stimulus/Focus: Partner work/rest WOD for Coach Marc’s birthday eve! He’ll be 54 tomorrow!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Push Press (20 Minutes to Find your 1 RM)
WOD: 18-Minute AMRAP of:
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
Stimulus/Focus: This WOD’s long time domain will be challenging. You may want to break work into smaller sets and see if you can maintain those throughout the 18 minutes.
Cool Down: Tabata Supermans
