Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Floor Press

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (10 Minute Time Cap)

21-15-9

Floor Press (115/75)(75/55)

Pull Ups

*RX+: (185/115)(135/75)

Stimulus/Focus: This workout is a classic push/pull CF WOD. The weight is light to moderate. Attempt to do each round of all work in one to two sets. The ten-minute time cap is to give people a chance to complete the RX+ option.

Cool Down: 3 Rounds

20 Bar Hops

5 Barbell Rollouts

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: Back Squat

5 x 4 x 3 x 2 x 1

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

Metcon: 5 Rounds (1 Minute Work/1 Minute Rest)

1 Minute: Max Effort Back Squats (90%)

1 Minute: Rest and Change Weight

*90%, 80%, 70%, 60%, 50%

Stimulus/Focus: These back squats will come from the rack. They do not have to be unbroken. Work as hard as you can in each minute. You will have a separate score for each round. Put your weight in the notes section for each one.

WOD: Karen

For Time:

150 Wall-Ball Shots, 20# / 14#

Stimulus/Focus: Benchmark time!

Masters RX: 14/10

Cool Down: 400 Meter Run with Wall Ball

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press

2 x 2 x 2 x 2 x

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

WOD: 4 RFT (16 Minute Time Cap)

10 Shoulder Press (45/35)(35/15)

20 Overhead Lunges (45/35)(35/15)

400 Meter Run

Stimulus/Focus: Try to complete all barbell work unbroken. Push hard on the run.

Cool Down: 3 Rounds

10 Barbell Curls

10 Skull Crushers

Warm-up: Coach’s Choice

Strength/Skill: Power Clean

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 Cap)

15-12-9-12-15

Power Clean (155/105)9105/70)

Handstand Push Ups

*RX+: (185/135) and strict HSPUs

Stimulus/Focus: This is a great push-pull workout. The weight should be heavy. The gymnastics challenging. Aim to complete the power cleans in singles and the handstand push ups in 2 sets each round. The out and back design in this workout will be challenging on the “back” portion. Just keep moving!

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Pistol Progressions: Spend 10 minutes practicing pistol progressions.

WOD: 20 Rounds (1 Minute Work/30 Seconds Rest)

Minute 1: Max Effort Pistols

Rest 30 Seconds

Minute 2: Max Effort Knees to Elbow

Rest 30 Seconds

*Repeat for ten rounds of pistols and ten rounds of K2E

Stimulus/Focus: This workout is a chance to practice movements we don’t do often! Push yourself as hard as you can in each minute! Your total score is your accumulated reps.

Cool Down: Tabata Superman Holds

Warm-up: Coach’s Choice

Strength/Skill: Thruster

2 x 2 x 2 x 2 x 2

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

WOD: 25 Minute AMRAP

3 Ring Muscle Ups

8 Thrusters (115/75)(75/55)

17 Calorie Row

Stimulus/Focus: This should be extremely taxing cardiovascularly. Try to complete work unbroken if possible. Aim for 5 rounds. Each calorie counts as one rep.

Cool Down: Tabata Side Plank Hold

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: Split Jerk

2 x 2 x 2 x 2 x 2

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

WOD: 10 RFT (25 Minute Time Cap)

100 Meter Run

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

10 Kettlebell Swings (1.5/1)(1/25#)

Stimulus/Focus: Sprint on the run and go unbroken on the work if you can. If you can’t complete the wall balls unbroken, strive for 2 sets each time.

Cool Down: 50 Ab Mat Wall Ball Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Deadlift

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP for 1 rep.

WOD: For Time (12 Minute Time Cap)

3 rounds of:

50 double-unders

10 deadlifts, weight 1 (lightest)

2 rounds of:

50 double-unders

10 deadlifts, weight 2

1 round of:

50 double-unders

10 deadlifts, weight 3 (heaviest)

RX:

♀ 155, 185, 225

♂ 225, 275, 315

Masters RX:

♀ 125, 155, 185

♂ 185, 225, 275

Stimulus/Focus: This is a 2026 Quarterfinal WOD! Have fun with it. Choose 3 weights that are easy, moderate, and challenging for you.

Cool Down: 400 Meter Run