Author: pwsadmin

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 25.3!

WOD: CrossFit Games Open 25.3 RX’d: (Ages 16-54)

For time:

5 wall walks

50-calorie row

5 wall walks

25 deadlifts

5 wall walks

25 cleans

5 wall walks

25 snatches

5 wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch

M: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

*Rep count should be recorded in the comment box

Cool Down: Join us for the social after the 1730 class finishes 25.3!

Warm up: Coach’s Choice

Strength/Skill: Deadlift

4 x 4 x 4 x 4

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

WOD: 4 RFT (15 Minute Cap)

20 Toes to Bar

400 Meter Run

Stimulus/Focus: Push hard on the run and try to keep your toes to bar in bigger sets than normal.

Cool Down: ROMWOD

Warm up: Coach’s Choice

Strength/Skill: Handstand Skill Work: Spend 15 minutes getting inverted.

WOD: 3 RFT (9 Minute Time Cap)

30 Russian Kettlebell Swings (1.5/1)(1/25#)

15 Handstand Push-Ups

*Masters: Seated DB Presses (20/15)

RX+: (2/1.5)(1.5) and strict HSPUs

Stimulus/Focus: Strive to find scales that allow you to complete your work in two sets or unbroken.

Cool Down: 3 Rounds

10 Kettlebell Goblet Lunges

10 Ring Rows

Warm up: Coach’s Choice

Strength/Skill: Front Squat

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 12 Minute AMRAP

5 Pull-Ups

25 Double-Unders

5 Front Squats (135/95)(95/65)

25 Double-Unders

RX+: chest to bar pull ups, (185/135)(135/95)

Stimulus/Focus: This short rep scheme should allow you to keep moving at a good pace. Aim for 6 rounds.

Cool Down: Tabata Plank Hold

Warm up: Coach’s Choice

WOD: 6 Rounds

Minute 1: Max Effort Bike Calories

Minute 2: Rest

*Complete three rounds on the assault bike and three on the bike erg.

Stimulus/Focus: Push as hard as possible on the bike. You have a 1:1 work rest ration. Score will be calories completed each minute for six separate scores.

Strength/Skill: Shoulder to Overhead

1 x 1

Stimulus/Focus: Once you are finished with the 6 rounds of biking, you will have 5 minutes to establish your 1 rep max shoulder to overhead. You can shoulder press, push press, push jerk, or split jerk to find your 1 RM.

Cool Down: Tabata Bar 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: Get Ready for 25.2!

WOD: CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54)

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg)

M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg)

Cool Down: Cheer on the others taking on 25.2!

Warm up: Coach’s Choice

Strength/Skill: Power Clean and Jerk Complex 1 x 1

3 Power Cleans

2 Hang Power Cleans

1 Push Jerk

Stimulus/Focus: Spend 10 minutes getting AHAP in this complex.

WOD: 12 Minute EMOM:

3 Power Cleans

2 Hang Power Cleans

1 Push Jerk

*RX: 90% of your heaviest from today.

Stimulus/Focus: This EMOM forces you to lift heavy and quickly. Complete the rep as fast as you can to give yourself as much time to rest in the minute as possible. Your score will be the weight you used. You can only click RX if you complete all 12 rounds with 90% from today.

Cool Down: ROMWOD

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

3 x 3 x 3 x 3 x 3

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

WOD: Tabata Kick Your Butt!

HRPUs
Air Squats
Ab Mat Sit Ups
Box Jumps (24/20)

8 Rounds of 20 seconds of work, 10 seconds of rest. No break in between movements. 16 total minutes. Score is the total number of reps in all movements

Stimulus/Focus: Push hard in each 20 second interval and rest even harder in each 10 second interval. Focus on good movement. This is the workout from CrossFit Belmont’s opening day, 04 March 2013. Today is the 12-year anniversary of CFB!

Cool Down: Tabata Superman Holds