Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Deadlift

4 x 4 x 4 x 4 x 4

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

WOD: Four Rounds (4 Minutes Work/2 Minutes Rest)

AMRAP

50 Double Unders

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

Max Toes to Bar in Remaining Time

Stimulus/Focus: Try to go unbroken on your buy-in reps so you can get to the reps that count-toes to bar. If you can’t go unbroken, complete the reps in two sets. You’ll have a separate score for each round. Toes to bar are the only reps that count in your score.

Cool Down: Alternating Tabata

Wall Angels

Achilles Stretches

Warm up: Coach’s Choice

Strength/Skill: Push Jerk

15 x 1

Stimulus/Focus: Complete one pause jerk (2-seconds in the receiving position-legs bent/barbell locked out overhead) every 45 seconds. Use 75% for all lifts.

WOD: 12 Minute AMRAP

4 – 8 – 12 – …

Hang Power Cleans

Shoulder to Overhead

Alternating Back Rack Lunges

*Add 4 reps to each movement each round.

*RX: (95/65)(65/45)

Stimulus/Focus: This is a tough workout on your grip. Take short breaks when needed and work on efficient transitions.

Cool Down: Tabata Russian Twists

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: 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: 14 Minute AMRAP

7 Burpee Box Jump Overs (24/20)

14 Ground to Overhead (45/25)

Stimulus/Focus: Find a steady pace on the burpees. Go unbroken on the G20.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Handstand Skill Work: Spend 10 minutes getting inverted!

WOD: 10 RFT (30 Minute Cap)

10/7 Calorie Row

10 Handstand Push Ups

10 Pull Ups

RX+: Strict HSPUs and Strict Pull Ups

Stimulus/Focus: A little push, pull workout. Try to keep your work unbroken or in two sets. Choose scales that challenge you.

Cool Down: 400 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Snatch

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP.

Strength Metcon: 5 Rounds for Reps

1 Minute Max Effort Snatches (90%)

1 Minute Rest

*Decrease weight each round (80%, 70%, 60%, 50%)

Stimulus/Focus: Complete as many reps as possible each minute. You’ll have one minute between rounds to change weight and rest. Your score will be your total rep count.

WOD: 4 RFT (16 Minute Cap)

75 Double Unders

15 Push Ups

5 Snatches (115/75)(75/55)

Stimulus/Focus: This is a classic CrossFit workout-cardio, gymnastics, and weightlifting. Break work as needed, but keep the breaks short. The weight should be on the heavier side. Focus on good movement with your push ups.

Cool Down: 3 Rounds

20 Second Achilles Stretch (each side)

5 Slow Wall Angels

Warm up: Coach’s Choice

Strength/Skill: Deadlift

5 x 4 x 3 x 2 x 1 x 2 x 3 x 4 x 5

Stimulus/Focus: Start at 70%. Build weight until you get to the heavy single and then begin decreasing weight again. You will enter your total weight lifted. A set must be successful on the first attempt or you cannot count it. The reps must be touch and go.

WOD: 18 Minute GAFAP

Shuttle Runs

Alternating Lunges

Ab Mat Sit Ups

*Shuttle Runs & Ab Mat Sit Ups Increase by 1 Rep Each Round

*Alternating Lunges Increase by 2 Reps (1 Per Side) Each Round

Stimulus/Focus: Eighteen minutes is long time domain. Find a steady pace and just keep moving. Your score will be your total rep count.

Cool Down: Tabata Side Planks

Warm up: Coach’s Choice

Strength/Skill: Split 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: 4 Rounds (3 Minutes Work/1 Minute Rest)

5 Clean and Jerks (115/75)

10 Ring Dips

Stimulus/Focus: This weight should be very light and allow you to cycle the bar quickly. Try to go unbroken on the 5 reps. Aim for 2-3 rounds per AMRAP.

Cool Down: Tabata L-Hangs

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: Review the Movements and Get Ready to Work!

WOD: Barbara

Five Rounds for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

*3-minute rest after each round*

Stimulus/Focus: Shoot for a new PR on our annual post Thanksgiving Day benchmark WOD!

Cool Down: Run 400 Meters