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: Thruster (4 x 4 x 4 x 4 x 4)

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute AMRAP
30 Burpees
20 Pull Ups
10 Thrusters (135/95)(95/65)

Stimulus/Focus: This workout has all the things–metabolic conditioning, gymnastics, weightlifting. Pushing, pulling, squatting. Break work as needed to maintain a steady pace throughout the 15 minutes. Aim for 2-3 rounds.

Cool Down: Tabata Candlestick Raises

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements and Get Ready to Work!

WOD: Barbara Ann (5 Rounds for time)

5 Rounds, Each for Time:

20 Handstand Push-Ups
30 Deadlifts (135/95 lb)
40 Sit-Ups
50 Double-Unders

Rest 3 minutes between Each Round.

To learn more about Barbara Ann click here

Stimulus/Focus: A new benchmark for us. Have fun!

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Review Movements

WOD: Class size will dictate which WOD you start with today. Each WOD will have a five minute cap. The faster you complete it, the more time you have to rest.

400m Run (Time)

Max Effort 400m Run

500m Row (Time)

Max Effort 500m Row

1000 Meter Bike Erg (Time)

30 Calories Assault Bike (Time)

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1)

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 12 Minute AMRAP
10 Alternating Dumbbell Snatch (50/35)(35/20)
2 Wall Walks

Stimulus/Focus: The dumbbell work should be down unbroken. The wall walks should be without resting between the two. Rest as needed between movements. Aim for 8-10 rounds.

Cool Down: Tabata Diagonal Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (6 x 6)

Use 80% for all sets. Lift on a 3-minute clock.

WOD: For Time (20 Minute Cap)
10-20-30-40-50
Floor Press (155/85)(85/60)
10-20-30-40-50
Slam Balls (30/20)(20/15)
100-200-300-400-500
Runs

Stimulus/Focus: The weight should be moderately heavy, with high volume of reps. All runs will be out and backs (not around the building).

Cool Down: 3 Rounds
10 Ring Rows
100 Meter Row

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: Back Squat (5 x 5 x 5 x 5 x 5)

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute AMRAP
8 Back Squats (115/75)(75/55)
12 Box Jumps (24/20)

RX+: (155/105)(105/70) and 30/24

Stimulus/Focus: All work should be unbroken and with minimal rest. Aim for seven rounds.

Cool Down: Tabata V-Ups

Warm-up: Coach’s Choice

Strength/Skill: Review Split Jerk and Push Jerk and build to WOD weight.

WOD: For Max Jerks
3 Minute Cap
400 Meter Run
Max Jerks (185/135)(135/95)
1 Minute to Rest
4 Minute Cap
600 Meter Run
Max Jerks (185/135)(135/95)
2 Minute Rest
6 Minute Cap
800 Meter Run
Max Jerks (185/135)(135/95)

Stimulus/Focus: Run as fast as you can in order to give yourself as much time on the barbell as possible. Jerks will come out of the rack. They can be split or push, but must be a jerk.

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Jump Rope Skill Work

WOD: CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:
Burpees to a 6″ target

Stimulus/Focus: CrossFit Open WOD. An oldie, but a goodie. The goal is to not stop for 7 minutes. You’ll have three minutes of rest before Annie.

Annie (Time)

50-40-30-20-10 
Double-unders 
Sit-ups

Stimulus/Focus: Aim to do all work unbroken with minimal rest between movements.

Cool Down: ROMWOD