Author: pwsadmin

Warm-up:
Coach’s Choice

Strength/Skill:
Get ready for total movements!

WOD:
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Mobility:
Athlete’s Choice

Buy Out:
Athlete’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Turkish Get Up (15 Minutes to Work the Skill)

WOD:
10 Minute AMRAP
10 HSPUs
20 Front Rack Step Lunges (Single Dumbbell 50/35)

Mobility:
Shoulders

Buy Out:
3 Rounds
Farmer’s Carry (50/35 one hand) Down and Back
15 GHD Sit Ups
15 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Goat Work

WOD:
Tabata Cardio
Row
Double Unders
Burpee
Slam Balls
*Score is total reps
*8 rounds of 20 seconds of work 10 seconds of rest
*1 minute break between movements

Mobility:
Athlete’s Choice

Buy Out:
Athlete’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Review WOD Movements and Get Ready to Work!

WOD:
Chipper Time!
100 Single Unders/Double Unders
90 Step Lunges/Weighted Step Lunges (KB used for swings)
80 Slam Balls (30/20)(50/30)
70 Wall Balls (20/14)(30/20)
60 KB Swings (1.5/1)(2/1.5)
50 HRPUs/HSPUs
40 Ab Mat Sit Ups/GHD Sit Ups
30 Superman Holds (2 seconds)/GHD Extensions
20 Burpees/Burpee Pull Overs
10 Pull Ups/Bar Muscle Ups
Mix and match RX/RX+ movements (RX listed first, followed by RX+) and go in any order you would like, but you must complete one movement before going on to the next.

Mobility:
Athlete’s Choice

Buy Out:
Athlete’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Single-Arm Push Jerk: Time to Work the Skill

WOD:
15 Minute AMRAP
21 K2E
14 One-Arm DB Push Jerk (35/20)

Mobility:
Shoulder

Buy Out:
3 Rounds
5 Pull Ups
10 HRPUs
15 Air Squats

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (10 x 3) *3 reps at 80% of your 1 RM EMOTM for 10 minutes

WOD:
21-18-15-12-9-6-3
Deadlift (185/135)
Wall Ball (20/14)
*100 Meter Run between each rep set

Mobility:
Hamstrings
Buyout:
50 GHD Sit Ups
50 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Handstand Work

WOD:
8 RFT
20′ Handstand Walk
8 KB Swings (1.5/1.0)

Mobility:
Shoulders

Buy Out:
3 Rounds
10 Goblet Squats (1.5/1.0)
10 Strict Push Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Front Squat (7 x 2 )
*70% of your 1 RM

WOD:
6-9-12-9-6
Burpees over the Bar
Front Squats (135/95)
Chest to Bar
*RX+: 165/115; Bar Muscle Ups

Mobility:
Shoulders

Buy Out:
50 Ab Mat Sit Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Floor Press (20 Minutes to Find your 1 RM)

WOD:
Marguerita
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Mobility:
Athlete’s Choice

Buy Out:
Athlete’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Clean (5 x 4 x 3 x 2 x 1)
*Start at 60% of your 1 RM

WOD:

10-1 Cleans (95/65)
20-2 Alternating KB Snatch (35/25)
*10 cleans/20 snatch, 9/18, 8/16

Mobility:
Shoulders

Buy Out:
3 Rounds
5 Pull Ups
10 HRPUs
15 Air Squats