Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Deadlift

6 x 6

Stimulus/Focus: Complete all reps at 70%. Lift on a 2-minute clock.

WOD: Partner WOD

4 Rounds (5 Minutes Work/2 Minutes Rest)

Round 1: Max Effort Row/10 Kettlebell Deadlifts

Round 2: Max Effort Row/10 Russian Kettlebell Swings

Round 3: Max Effort Row/10 American Kettlebell Swings

Round 4: Max Effort Row/10 Kettlebell Goblet Squats

*RX: (1.5/1)(1/25#)

*Partners alternate every 10 KB reps and row for max effort calories.

Stimulus/Focus: Each round will be a 5 minute partner AMRAP, with both partners working the entire time. One partner will be rowing for calories while the other partner completes the 10 KB reps (different movement each 5 minute AMRAP). Partners will switch every 10 KB reps for the entire AMRAP. Each AMRAP will have one score-the total number of calories + total KB reps. There are 2 minutes of rest between each AMRAP.

Cool Down: Tabata Standing Oblique Dips

Warm-up: Coach’s Choice

Strength/Skill: Ring Work: 10 Minutes to Work the Muscle Up Skill

WOD: 30 Minute AMRAP

10 Push Ups

20 Ab Mat Sit Ups

30 Double Unders

1 Ring Muscle Ups

Stimulus/Focus: Focus on perfect reps for the basic movements and find challenging scales for the double unders and ring muscle ups. Aim for 8 rounds.

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Back Squat

10 x 10

Stimulus/Focus: Complete the 10 x 10 at your current bodyweight. Lift on a 3-minute clock.

WOD: CrossFit Games Open 12.1

7-Minute AMRAP of: Burpees to a 6″ target

Stimulus/Focus: Try to just keep moving the whole 7 minutes!

Cool Down: Tabata Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: 3-Position Power Clean

1 x 1

High Hang Power Clean

Hang Power Clean

Power Clean

Stimulus/Focus: Spend 10 minutes finding a one rep max on the 3-position power clean.

Metcon: 10 Minute EMOM

1 – 3 Position Power Clean at 90%

Stimulus/Focus: Complete one complex EMOM at 90% of your heaviest from today. You can re-attempt within the minute if you miss. You can only click RX if you complete all 10 rounds at 90%.

WOD: Opposing Ladder for Time (12 Minute Time Cap)

10-1 Power Clean (135/95)(95/65)

1-10 Pull Ups

*RX+: (185/135)(135/95) & Chest to Bars

Stimulus/Focus: Complete the power cleans in quick singles to save your grip for the pull ups. Try to complete the pull ups unbroken or in no more than two sets.

Cool Down: 3 Rounds

5 Ring Dips

20 Russian Twists

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press

10 x 10 x 10 x 10 x 10

Stimulus/Focus: Start at 50% and get AHAP. Lift on a 3-minute clock.

WOD: Burden Carry

For Time: 600 Meter Kettlebell Farmer Carry (2/1.5)(1.5/1)( 2 Kettlebells)

5 Burpees every time the kettlebells are placed on the ground.

Stimulus/Focus: This workout represents the approximate distance that Jesus carried the cross to his crucifixion. The weight represents the weight of the cross. The burpees represent the suffering endured during the walk.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

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: Sumo Deadlift

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (12 Minute Time Cap)

21-15-9

Dumbbell Box Step Overs (50/35)(35/20)

Chest to Bar Pull Ups

Stimulus/Focus: All athletes step on a 20″ box and hold two dumbbells (in the hang position). The workout should be challenging in weight and movement.

Cool Down: ROMWOD

Warm-Up: Coach’s Choice

Strength/Skill: Split Jerk

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 3 RFT (18 Minute Time Cap)

15 Shoulder to Overhead (135/95)(95/65)

30 Burpee Box Jump Overs (24/20)

*Masters may step up. Everyone must step down.

Stimulus/Focus: Complete the S2O in 2-3 sets each and find a steady pace on the burpee box jump overs.

Cool Down: 3 Rounds

20 Flutter Kicks

20 Bicycle Crunches

Warm-Up: Coach’s Choice

Strength/Skill: Rope Climbs: Spend 10 minutes working the skill.

WOD: White

5 Rounds For Time

3 Rope Climbs (15 ft)

10 Toes-to-Bars

21 Overhead Walking Lunges (45/35 lb plate)

400 meter Run

In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011

Stimulus/Focus: Hero WOD time! Females use a 25# plate. Masters are 25/15. Have fun with this one! No time cap, but aim for less than 30 minutes.

Cool Down: Athletes Choice

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (18 Minute Time Cap)

Complete one max set of unbroken strict pull ups

Then, Three Rounds:

500/400 Meter Row

40 Ab Mat Sit Ups

30 Atlernating Dumbbell Snatch (50/35)(35/20)

Then, complete one max set of unbroken strict pull ups

Stimulus/Focus: Rest as needed before starting your final set of pull ups, but keep in mind the 18 minute time cap. Your score will be your time from the first pull up to the last pull up and your total number of pull ups combined.

Cool Down: 3 Rounds

10 Superman Holds (2 Second Hold)

20 Jump Lunges