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: Hang Power Snatch

3 – 3 – 3 – 2 – 2 – 2 – 1 – 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 90-second clock.

WOD: Partner You Go, I Go (20 Minute AMRAP)

30 Double Unders

10 Handstand Push Ups

1 Ring Muscle Up

Stimulus/Focus: Have fun with a partner and work some more challenging gymnastics skills.

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Back Squat

10 x 10

Stimulus/Focus: Use your bodyweight for this strength. Lift on a 3-minute clock.

WOD: For Time (8 Minute Cap)

21-15-9

Wall Balls (20/14)(14/10)

Burpees

Stimulus/Focus: This is a sprint. Push hard to do the wall balls unbroken. Find a steady pace on the burpees and keep moving.

Cool Down: 50 Ab Mat Wall Ball Sit Ups

Warm up: Coach’s Choice

Strength/Skill: Get Ready to Move!

WOD: Twelve 4-Minute Rounds

400 Meter Run

1000/900 Meter Bike Erg

500/450 Meter Row

25/20 Assault Bike Calories

*Rest the remainder of each round.

Stimulus/Focus: This is a cardio conditioning WOD. The harder you push, the more time you have to rest.

Cool Down: 400 Meter Walk

Warm up: Coach’s Choice

Strength/Skill: Paused Deadlift

3 x 3 x 3

Stimulus/Focus: Start at 60% and get AHAP. Each lift will have a 2-second pause just off the floor on the way up and on the way down. Lift on a 2-minute clock.

WOD: 25 Minute AMRAP

10 Toes to Bar

15 Dumbbell Deadlifts (50/35)(35/20)

20 Box Jump Overs (24/20)

10 Pull Ups

15 Dumbbell Hang Power Cleans (50/35)(35/20)

20 Box Jump Overs (24/20)

10 Chest to Bar Pull Ups

15 Dumbbell Push Jerks (50/35)(35/20)

20 Box Jump Overs (24/20)

*Masters may step up. Everyone must step down.

Stimulus/Focus: This is a long time domain with a higher rep scheme. The weight should be moderately heavy. It will be taxing on your grip. Break work as needed. Find a steady pace and keep moving.

Cool Down: Tabata Diagonal Plank Holds

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5-4-3-2-1-2-3-4-5

Stimulus/Focus: Start around 70-75% and get AHAP. Lift on a 2-minute clock. If you miss any sets you cannot reattempt them and they do not count in your score.

Strength Metcon: Total Pounds Lifted

WOD: 6 Rounds For Time (15 Minute Cap)

200 Meter Run

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

20 Goblet Reverse Lunges (1.5/1)(1/25#)

Stimulus/Focus: Attempt to complete your work without putting the kettlebell down. If needed, break only once in each movement. Push hard on the run each time.

Cool Down: 4 Rounds

15 GHD Sit Ups

15 GHD Extensions

Closed for the CrossFit Level 2 Course.

CrossFit Belmont folks are meeting at Crowders Mountain State Park for a group trail run. The meeting time is 0900. Email us at crossfitbelmont@gmail.com if you’re interested!

Warm up: Coach’s Choice

Strength/Skill: Deadlift

10 x 10

Stimulus/Focus: Use 60% for all sets. Lift on a 3-minute clock.

WOD: 10 Minute AMRAP

20 Double Unders

10 Wall Balls (20/14)(14/10)

Stimulus/Focus: Aim for quick transitions and unbroken work. Strive for 10 rounds.

Cool Down: Tabata Partner Ab Mat Sit Up Wall Ball Passes

Warm up: Coach’s Choice

Strength/Skill: Gymnastics Skill Development: HSW

On a 9 Minute Running Clock

0-3 Minutes: 3 Reps (1 Wall Walk + 10 Second Wall Facing Handstand Hold)

3-6 Minutes: 3 Reps (1 Wall Walk + 10 Wall Facing Plate Climbs)

6-9 Minutes: 3 Reps (1 Wall Walk + 10 Weight Shifts)

WOD: 20 Minute AMRAP

10 Pull Ups

20 Alternating Lunges

30′ Handstand Walk

100 Meter Run

Stimulus/Focus: Find a steady pace and just keep moving. Choose scales that challenge you on the gymnastics portions.

Cool Down: Tabata Bottom to Bottom Squats

Warm up: Coach’s Choice

Strength/Skill: Front Squat

5 x 5 x 5 x 5 x 5

Stimulus/Focus: Start at 70% and get AHAP for five reps across five rounds. Lift on a 2-minute clock.

WOD: 6 Rounds (90 Seconds Work/60 Seconds Rest)

10 Front Squats (95/65)(65/45)

Max Burpees over The Bar (Lateral) in Remaining Time

*RX+: (155/105)

Stimulus/Focus: Push as hard as you can on the squats to give you as much time as possible to accumulate burpees. Those are the only reps that count. You will have a separate score for each round.

Cool Down: Tabata Hollow Rock Holds