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: Power Snatch

2 x 2 x 2 x 2 x 2

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

Power Snatch

10 x 2 Singles

Stimulus/Focus: Use 80% of your heaviest double from today. Perform two quick singles every 30 seconds for 5 minutes.

WOD: 5 RFT (18 Minute Cap)

30 Double Unders

20 Kettlebell Swings

10 Pull Ups

Stimulus/Focus: This will be grip intensive. Try to keep work unbroken or in no more than two sets for each movement.

Cool Down: 3 Rounds

20 GHD Sit Ups

20 GHD Extensions

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 2-minute clock.

Strength Metcon: Minute 1: ME Front Squats @ 90%

Minute 2: Rest and Change Weight

*Repeat for 5 total rounds (90%, 80%, 70%, 60%, 50%)

Stimulus/Focus: These reps will come from the rack. They do not have to be unbroken. You will have a rep count for each of the five working minutes.

WOD: 10 Minute GAFAP

1 Slam Ball (30/20)(20/15)

1 Box Jumps (24/20)

*Add 1 rep to both movements each round.

*Masters may step up. Everyone steps down.

Stimulus/Focus: This is a short time domain. Just keep moving. Try to keep all reps unbroken.

Cool Down: Tabata Chin Over the Bar Holds

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