Author: pwsadmin

No Open Gym today. Today we’re doing “Murph” to memorialize the tragedy that took place 28 June 2005. All participating athletes will register on “The Murph Challenge” site to reserve their spot, and make a donation to the Murph Foundation.

Warm-Up: Coach’s Choice

Strength/Skill: 3-Position Snatch

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP for one complex: high hang snatch, hang snatch, snatch.

3-Position Snatch: 15 x 1

Stimulus/Focus: Use 70% for all lifts. Complete one complex EMOM for 15 minutes.

WOD: CrossFit Games Open 12.1

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

Stimulus/Focus: This is a past open WOD. Have fun with it!

Cool Down: Tabata Plank Hold

Warm-Up: Coach’s Choice

Strength/Skill: Shoulder Press

6 x 4

Stimulus/Focus: Use 75% for all sets. Lift on a 2-minute clock. 6

WOD: For Time (10 Minute Cap)

10-9-8-7-6-5-4-3-2-1

Shoulder Press (95/65)(65/45)

1-2-3-4-5-6-7-8-9-10

Box Jumps (30/24)(24/20)

Stimulus/Focus: Treat this as a sprint. Try to complete each round without breaking.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Ring Work: Spend 15 minutes working muscle up progressions.

WOD: 25 Minute GAFAP

1 Ring Muscle Up

2 Alternating Lunges

3 Double Unders

*Add 1 RMU, 2 lunges, and 3 double unders each round.

Stimulus/Focus: Find a steady pace and settle into this long time domain.

Cool Down: Tabata Couch Stretch

Warm-Up: Coach’s Choice

Strength/Skill: Thruster

6 x 3

Stimulus/Focus: Complete all sets with 80% of your 1 RM. Lift on a 2-minute clock. This weight should be heavier than what you plan to use in the benchmark workout.

WOD: Fran

21-15-9

Thrusters, 95# / 65#

Pull-ups

Stimulus/Focus: This is a CrossFit benchmark workout. Have fun with it! If scaling choose a weight that you can complete in two sets each round and a pull up progression that allows for the same. There is no time cap, but aim for less than 10 minutes.

Cool Down: 400 Meter Run

Warm-Up: Coach’s Choice

Strength/Skill: Sumo Deadlift

3 x 3 x 2 x 2 x 1 x 1 x 1

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

WOD: 4 RFT (18 Minute Cap)

400 Meter Run

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

Stimulus/Focus: Push hard on the run. Try to complete big sets of slam balls. Take no more than 1-2 breaks each round if possible.

Cool Down: 3 Rounds

10 Ab Mat Sit Ups with Slam Ball

20 Russian Twists with Slam Ball

Come in and cheer on the athletes who are taking on the CrossFit Community Cup! The first heat begins at 0900, with athlete briefings and warm-ups beginning at 0800. We are planning on heats at 0900, 1100, and 1300 (1pm). Let’s turn out to support our crew!

Warm-Up: Coach’s Choice

Strength/Skill: Dynamic Overhead Squats

1 x 1

Stimulus/Focus: 15 Minutes to find a heavy single.

WOD: Five 4-Minute Rounds

8 Handstand Push-Ups

16 American KB Swings (1.5/1)(1/25lbs)

24 Alternating Lunges

RX+: Strict HSPU, (2/1.5)(1.5/1), KB goblet lunges

Stimulus/Focus: Complete this work as quickly as possible. You will have the remaining time in the four minutes to rest. You will complete this 5 times and have five separate scores.

Cool Down: Tabata Candlestick Raises

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start lifting at 75%. Get AHAP. Lift on a 2- minute clock.

WOD: 15 Minute AMRAP

10 Deadlifts (135/95)(95/65)

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

30 Double Unders

Stimulus/Focus: Settle into this workout and just keep moving. Attempt to complete all reps unbroken. Aim for 0+18. 🙂

Cool Down: Tabata Side Plank Holds

Warm-Up: Coach’s Choice

Strength/Skill: Max Height Box Jump

15 Minutes to Find a Max Height Box Jump

WOD: For Distance (Feet)

5 Rounds (3 Minutes Work/3 Minutes of Rest)

20/15 Calorie Row

15 Box Jumps (24/20)

*Masters may step up. Everyone must step down.

As many 25ft Farmers Carries (50/35)(35/20) as possible in Remaining Time (Must cross the five foot section line to count the feet in your score).

Stimulus/Focus: Complete the row and box jumps, then score total feet completed for the farmer carries. Use 2 dumbbells for the carries.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions