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: Split Jerk

5 x 4 x 3 x 2 x 1

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

WOD: Six 6-Minute Rounds

60 Double Unders

30/24 Calorie Row

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

3 Bar Muscle Ups

Stimulus/Focus: Get this work done as quickly as possible to give yourself time to rest before repeating. You will complete this for six rounds. Try to maintain a consistent pace on each round. Choose scales that challenge you.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Review the movements and get ready to work!

WOD: CFB 1776

Happy 4th of July from CFB! This workout is meant to be partner style. You complete the runs together and split the work however you would like with one partner working while the other rests. You can also opt to do this solo and complete half the reps. Have fun with it! Happy 4th!

For Time (60 Minute Cap)

400 Meter Partner Run

100 Dumbbell Deadlifts

100 Strict Push Ups

100 Dumbbell Hang Power Cleans

100 Alternating Step Lunges

100 Dumbbell Push Jerks

100 Ab Mat Sit Ups

100 Dumbbell Squats

100 Pull Ups

100 Dumbbell Alternating Snatches

76 Burpees

400 Meter Partner Run

*Use two dumbbells for all weighted movements except snatch. RX is 50/35 and 35/20. You may have two sets of dumbbells if you are a coed team or mixed between regular and masters.

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Floor Press

10 x 10

Stimulus/Focus: Use 60% for all sets. Lift on a 2-minute clock.

WOD: 15 Minute AMRAP

100 Meter Run

10 Box Jump Overs (24/20)

*Masters may step up. Everyone must step down.

15 Wallballs (20/14)(14/10)

Stimulus/Focus: All work should be completed unbroken. Take quick breaks between the box jump overs and wall balls. Transition between movements quickly and push hard on the run. Aim for 6-8 rounds.

Cool Down: Tabata L-Holds (Between Boxes)

Warm up: Coach’s Choice

Strength/Skill: Deadlift

7 x 7

Stimulus/Focus: Strive to use 70% for all your reps. They must be touch and go. Lift on a 2-minute clock.

WOD: 6 RFT (18 Minute Cap)

9 Handstand Push Ups

12 Toes to Bar

15/10 Bike Calories (Alternate Bikes Each Round)

Stimulus/Focus: Aim to do your gymnastics movements in two sets each time. Push hard on the bike.

Cool Down: 3 Rounds

10 Ring Rows

100 Meter Row

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

4 x 3

Stimulus/Focus: Aim to use 85% for all sets. Lift on a 2-minute clock.

WOD: For Time (18 Minute Cap)

30 Overhead Squats (115/75)(75/55)

30 Bar-Facing Burpees

30 Clean and Jerks (115/75)(75/55)

30 Bar-Facing Burpees

RX+: (185/135)(135/95)

Stimulus/Focus: Aim for larger sets on the barbell and find a steady pace on the burpees.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm up: Athlete’s Choice

WOD: Murph

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

click here

Stimulus/Focus: Start and end with the mile run. Partition the work however you would like.

Cool Down: Stick around for the cookout and raffle!

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: Thruster

5 x 5 x 5 x 5 x 5

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

WOD: 20 Minute AMRAP

5 Burpees

10 Ring Rows

20 Ab Mat Sit Ups

Stimulus/Focus: Think of this as active recovery before Murph. Just move.

Cool Down: 400 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Rope Climb

Stimulus/Focus: Choose a rep scheme you can maintain for ten 90-second rounds.

WOD: Four 5-Minute Rounds

200 Meter Run

50 Double Unders

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

Stimulus/Focus: Push through the work as quickly as possible. Rest and repeat for four rounds.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

10 Goblet Squats