Warm-up: Coach’s Choice
Strength/Skill: Deadlift
5 x 5
Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock.
WOD: Griff
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
Stimulus/Focus: Benchmark time!
Cool Down: 400 Meter Walk
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 18 Minute AMRAP
15/12 Calorie Row
10 Alternating Kettlebell Hang Clean and Jerk (1.5/1)(1/25#)
20 Goblet Alternating Lunges (1.5/1)(1/25#)
Stimulus/Focus: Attempt to do all the KB work unbroken or in two sets. Find a nice pace on the rower and keep moving. Eighteen minutes is a long time.
Cool Down: 3 Rounds
100 Meter Farmers Carry
100 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Back Squat
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (15 Minute Time Cap)
400 Meter Run, Then:
5 Rounds
5 Pull Ups
10 Strict Push Ups
15 Air Squats
Then, 400 Meter Run
*RX+: Weight Vest (20/14)(14/10)
Stimulus/Focus: Push hard on the runs and try to go unbroken on the roads.
Cool Down: 50 Ab Mat Sit Ups
Closed to host CrossFit Level 2
See you next Saturday!
Warm-up: Coach’s Choice
Strength/Skill: Snatch
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 12 Minute AMRAP
3 Wall Walks
6 Snatch (95/65)(65/45)
9 Slam Balls (30/20)(20/15)
Stimulus/Focus: Aim for 5 rounds. Weight should be light.
Cool Down: Tabata Plank Hold
Warm-up: Coach’s Choice
Strength/Skill: Handstand Skill Work
WOD: 2 RFT (20 Minute Time Cap)
15 Shuttle Runs (25′ Out and 25′ Back)
35 Toes to Bar
15 Shuttle Run (25′ Out and 25′ Back)
25 Strict Pull Ups
Cool Down: 3 Rounds
10 Strict Push Ups
10 Superman Holds (2-Second Holds)
Warm-up: Coach’s Choice
Strength/Skill: Floor Press
5 x 5
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: For Time (16 Minute Time Cap)
21-18-15-12-9-6-3
Floor Press (115/75)(75/55)
42-36-30-24-18-12-6
Ab Mat Sit Ups
Stimulus/Focus: What a great workout-you get to lay on the floor the whole time! 🙂 Try to complete the bigger rounds of floor press in 2 sets and the smaller rounds unbroken.
Cool Down: 3 Rounds
100 Meter Run
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Push 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: 8 Rounds (1 Minute Work/3 Minutes Rest)
100 Meter Sprint
Max Effort Clean and Jerk (Any Style Clean/Any Style Jerk)(115/75)(75/55)
Stimulus/Focus: You’ll complete this work for 8 rounds. You’ll have 3 minutes to rest between each round. You’ll have 8 separate scores-the clean and jerks you accumulate each round.
Cool Down: Tabata Handstand Hold
Warm-up: Coach’s Choice
Strength/Skill: Squat Clean
1 x 1
Stimulus/Focus: Build up to workout weight.
WOD: Klepto
4 rounds for time of:
27 box jumps
20 burpees
11 squat cleans
F: 20-inch box, 95-lb cleans
M: 24-inch box, 145-lb cleans
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
Stimulus/Focus: Hero WOD time! This is going to be a cardio grind! The weight should be moderate to heavy.
Cool Down: Athlete’s Choice
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!
