Author: pwsadmin

Warm-up: Athlete’s Choice

Strength/Skill: Get ready to run!

WOD: 5k Run

Stimulus/Focus: Run the 5K Turkey Trot with friends and family before you go enjoy Thanksgiving meals with those you love!

Cool Down: Visit with family for Thanksgiving!

Warm-Up: Coach’s Choice

Strength/Skill: Power Snatch

2 x 2 x 2 x 2 x 2

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

WOD: 5 RFT (15 Minute Cap)

10 Power Snatch (95/65)(65/45)

20 Wall Balls (20/14)(14/10)

30 Double Unders

Stimulus/Focus: Complete each movement in no more than 2 sets.

Cool Down: 400 Meter Run with Wall Ball

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

1 x 1

Stimulus/Focus: Spend 20 minutes getting AHAP for 1 rep.

WOD: 20 Minute GAFAP

1 Dumbbell Floor Press (50/35)(35/20)

1 Box Jump (24/20)

*Masters may step up. Everyone must step down.

*Add 1 rep to each movement each round.

Stimulus/Focus: Find a steady pace and just keep going!

Cool Down: 3 Rounds

100 Meter Farmers Carry

5 Dumbbell Front Squats

Warm-Up: Coach’s Choice

Strength/Skill: Thruster

6 x 5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (15 Minute Time Cap)

21-15-9-9

Thrusters (95/65)(65/45)

Lateral Burpees over the Bar

Stimulus/Focus: This will be taxing on the whole body-including the lungs! Break thrusters in no more 2-3 sets each time. Find a steady p0ace on the burpees.

Cool Down: 3 Rounds

5 Chest to Bar Pull Ups

20 High Crunches

CrossFit Belmont is closed today to host a CrossFit Level 1 course.

Get outside and enjoy the day. Go for a hike, run, play pickle ball, touch grass!

Warm-Up: Coach’s Choice

Strength/Skill: Back Rack Lunge

10 x 10 x 10 x 10 x 10

Stimulus/Focus: Start with the naked barbell and get AHAP. Lift on a 2-minute clock.

WOD: 6 RFT (20 Minute Time Cap)

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

*2 Dumbbells (Held any way)

*20″ Box for Everyone

12 Alternating Snatches (50/35)(35/20)

48 Double Unders

Stimulus/Focus: Try to complete all step overs and snatches unbroken.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Shoulder Press

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 (16 Minute Time Cap)

18-15-12-9

Burpee

Pull Up

Handstand Push Up

Stimulus/Focus: Find a steady pace on the burpees and complete the pull ups and handstand push ups in no more than 2 sets each.

Cool Down: 3 Rounds

10 Jump Squats

10 Candlestick Raises

Warm-Up: Coach’s Choice

Strength/Skill: Muscle Up Skill Practice

WOD: 30 Minute Partner AMRAP

10/7 Calorie Bike (Assault/Erg)

10 Slam Balls (30/20)(20/15)

1 Ring Muscle Up

Stimulus/Focus: One partner works, one partner rests. Aim for 15 rounds total.

Cool Down: Partner Slam Ball Run

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

5 x 2

Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock.

WOD: 20 Minute AMRAP

20/16 Calorie Row

50′ Famer’s Carry (50/35)

*Use 2 dumbbells.

*Add 1 farmer’s carry each round.

Stimulus/Focus: This will be a grind. Try to relax your grip on the row, because you are going to need it on the carries. Find a steady pace and keep moving.

Cool Down: Tabata Standing Oblique Twists

Warm-Up: Coach’s Choice

Strength/Skill: Overhead Squat

1 x 15

Stimulus/Focus: Spend 15 minutes finding your heaviest set of 15 reps. The gold standard is your bodyweight!

WOD: Nancy

5 Rounds for time of:

400m Run

15 Overhead Squats, 95# / 65#

Stimulus/Focus: Benchmark time! Push hard on the run and complete the OHS unbroken if possible, but in no more than 2 sets if needed.

Cool Down: 5 Minute of Shoulder Mobility