Author: pwsadmin

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

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

3 x 3 x 3 x 3 x 3

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

WOD: 4 RFT (30 Minute Time Cap)

400 Meter Run

15 Pull Ups

30 Strict Push Ups

45 Air Squats

*RX+: Vested (20/14)

Stimulus/Focus: This is Murph prep. Focus on good form. If you are considering wearing a vest in Murph, it would be a good idea to try it here.

Cool Down: 400 Meter Walk

Warm-Up: Coach’s Choice

Strength/Skill: Hang Power Snatch

2 x 2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start lifting at 75% of 1 rep max snatch. Get AHAP. Lift on a 2-minute clock.

WOD: For Time (18 Minute Time Cap)

21-18-15-12-9-6-3 Reps of

Burpees Over the Dumbbell

Alternating Dumbbell Hang Power Snatch (35/20)(20/15)

Stimulus/Focus: The weight is light. Complete all snatches unbroken. Find a steady pace on the burpees.

Cool Down: 3 Rounds

20 Mountain Climbers

10 Dumbbell Front Rack Squats

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: Push Press

3 x 5

Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.

WOD: 5 Rounds (2 Minutes Work/2 Minutes Rest)

10/7 Calorie Row

5 Dumbbell Push Press (50/35)(35/20)

Stimulus/Focus: This is a classic push pull workout. Push hard in your two minutes of work. You have equal time to rest. You’ll have five separate scores.

Cool Down: Tabata Bar Hangs