Warm up: Coach’s Choice
Strength/Skill: Ring Work
Spend 10 minutes on the rings: Dips, ring rows, ring push ups, toes to rings, ring pull ups, muscle ups.
WOD: Metcon
30 Minute Partner AMRAP – You go, I go
100 Meter Run
10 Wall Balls (20/14)(14/10)
1 Ring Muscle Up
Stimulus/Focus: Have fun with a friend! Each round counts as 12 reps (the run is one rep). Each partner marks a round after he/she finishes the work.
Cool Down: Partner Choice
Warm up: Coach’s Choice
Strength/Skill: Push Jerk
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 6 x 2 Minute Work/1 Minute Rest
A) AMRAP
10 Shuttle runs
Max Toes to Bar
B) AMRAP
20/15 Calorie Row
Max Burpees to Plate (25#)
Stimulus/Focus: You will go through each of these workouts three times. Push hard in the run/row in each one to give yourself time on the working reps. You will have 6 separate scores.
Cool Down: Tabata Diagonal Plank Holds
Warm up: Coach’s Choice
Strength/Skill: Deadlift
5 x 5
Stimulus/Focus: Complete all 5 sets of 5 reps at 80% of your 1 RM. Lift on a 2-minute clock.
WOD: Diane
21-15-9 Reps For Time
Deadlifts (225/155)
Handstand Push-Ups
Cool Down: 3 Rounds
100 Meter Run
5 Strict Pull Ups
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: Get Ready for 24.3!
WOD: CrossFit Games Open 24.3 Rx (Ages 16-54)
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
F: 65lb, 95lb
M: 95lb, 135lb
Time cap: 15 minutes
Cool Down: Athlete’s Choice! Happy Friday! 24.3 is over for you! 🙂 Join us for the social after the 1730 class wraps up!
Warm up: Coach’s Choice
Strength/Skill: Review the Movements and Get Ready to Work!
WOD: 3 Rounds-1 Minute Per Station
Ring Push Ups
Up and Overs
Ring Rows
Dumbbell Thrusters
Ab Mat Sit Ups
Kettlebell Swings
Alternating Step Lunges
Slam Balls
Mountain Climbers
Medicine Ball Cleans
Stimulus/Focus: Your choice . . . push hard or make it a day of active recovery before taking on 24.3! This workout has no required weights. It alternates bodyweight and weighted movements. Focus on good form.
Cool Down: ROMWOD
Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
3 x 3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 10 Minute AMRAP
15 Single Arm Overhead Squats (1.5/1)(1/25#)(Left)
10 Burpees
5 Handstand Push Ups
5 Minute Rest
10 Minute AMRAP
15 Single Arm Overhead Squats (1.5/1)(1/25#)(Right)
10 Inverted Burpees
5 Strict Push Ups
Stimulus/Focus: Have fun! 🙂 You’ll have a total rep score for each workout.
Cool Down: 3 Rounds
100 Meter Farmers Carry
25 Standing Oblique Twists
Warm up: Coach’s Choice
Strength/Skill: Power Clean
1 x 1
Stimulus/Focus: Spend 20 minutes getting AHAP.
WOD: For Time (10 Minute Cap)
27 – 21 – 15 – 9
Hang Power Cleans (95/65)
Wallballs (20/14)(14/10)
Stimulus/Focus: Try to do big sets of work-push yourself beyond whatever you are typically comfortable doing.
Cool Down: 400 Meter Run with Wall Ball
Warm up: Coach’s Choice
Strength/Skill: Split Jerk
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2 minute clock.
WOD: 15 Minute AMRAP
20 Alternating Dumbbell Hang Snatches (50/35)(35/20)
10 Toes to Bar
5 Wall-walks
Stimulus/Focus: Attempt to do all work unbroken. Take quick breaks when needed. Aim for 6-7 rounds.
Cool Down: Tabata Side Bends (with DB)
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!
