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: Shoulder Press – 6 x 4 x 2

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

WOD: 4 RFT (15 Minute Cap)

15/10 Calorie Bike

10 Burpee Box Jump Overs (24/20)(Box Facing)

5 BMU

*Alternate Assault Bike and Bike Erg

Stimulus/Focus: Happy Friday! We are glad you are here! 🙂

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Review and refine the WOD movements.

30 Minute AMRAP

200 Meter Run

5 Wall Walks

200 Meter Run

10 Dumbbell Clean & Jerks (50/35)(35/20)(Two DBs)

200 Meter Run

15 Ring Rows

200 Meter Run

20 V-Ups

RX+: 10 Meter Handstand Walk for Wall Walks and 20 Toes to Bar for V-Ups

Stimulus/Focus: Push hard on the runs. Try to do all work unbroken or in two sets. You may mix and match RX and RX+ options. Aim for 3 rounds.

Cool Down: Tabata Bottom to Bottom Squats

Warm up: Coach’s Choice

Strength/Skill: Deadlift – 1 x 5

Stimulus/Focus: Ten minutes to build to today’s heavy for 5 reps. These reps can be drop and go. Pick up the bar immediately. Focus on proper set up and appropriate speed through the pull.

WOD: CrossFit Games Open 16.4 and 17.4

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Stimulus/Focus: This is a past Open WOD–from 2016 and 2017. See what you can do with this one this year! Aim for big sets of work and short breaks.

Masters: 185/125 Deadlift; 20#/10# Wall Ball; 95/65 Push Press for HSPUs

Cool Down: ROMWOD

Warm up: Coach’s Choice

Strength/Skill: Weighted Pull-ups – 1 x 5

1. Three minutes to find a weight you can use to achieve 5 unbroken strict pull ups.

2. Three more minutes to accumulate 10 more reps at that weight.

WOD: Four 5-Minute AMRAPs

*2 minutes rest in between.

*Repeat the two AMRAPs (ABAB)

*Score is total rounds plus reps in all four AMRAPs.

AMRAP A: 5 Minutes

5 Dumbbell Burpees (50/35)(35/20)

10 Toes to Bar

5 Shuttle Runs

*Use two dumbbells for the movement.

*1 Shuttle Run=25 Feet Out and Back

AMRAP B: 5 Minutes

5 Wall walks

10 Alternating Pistols

15/10 Calorie Bike

*Alternate Assault Bike and Bike Erg (one 5 minute AMRAP with each)

Stimulus/Focus: The low rep scheme, short time domain, and built in rest should allow you to maintain a good pace. Push hard in the shuttle runs and bike cals. Try to do gymnastics in no more than 2 sets. Aim for 2-3 rounds each AMRAP for a total of 10-12 rounds.

Cool Down: Tabata Alternating Overhead Dumbbell Holds

Warm up: Coach’s Choice

Strength/Skill: Clean – 8 x 2

Stimulus/Focus: Use 80% for all sets. Lifts may be drop and go, but do not rest longer than 5 seconds between lifts. Lift on a 90 second clock.

WOD: 4 Minute AMRAP

30 Double Unders

4 Dumbbell Hang Snatches (50/35)(35/20)

*Use two dumbbells for the movement.

*Rest 2 minutes before the next AMRAP.

Stimulus/Focus: Aim to do all work unbroken. Strive for 6 rounds.

4 Minute AMRAP

30 Double Unders

6 Dumbbell Thrusters (50/35)(35/20)

*Use two dumbbells for the movement.

*Rest 2 minutes before starting the next AMRAP.

Stimulus/Focus: Aim to do all work unbroken. Strive for 5 rounds.

4 Minute AMRAP

30 Double Unders

8 Dumbbell Front Rack Lunges (50/35)(35/20)

*Use two dumbbells for the movement.

*Maintain a full grip on the dumbbells.

Stimulus/Focus: Aim to do all work unbroken. Strive for 4 rounds.

Cool Down: Tabata Plank Holds

*In the bottom position with hands on dumbbells*

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: Power Snatch + Hang Power Snatch + Overhead Squat Complex

– 6 x 1

Stimulus/Focus: Use the first ten minutes to build up to the heaviest complex (2 + 2 +2) you can. Then, use 70% to complete one rep of the complex (2 + 2 + 2) every minute on the minute for 6 minutes.

WOD: 15 Minute AMRAP

3 Rope Climbs

9 Shuttle Runs

12 Floor Press (135/95)(95/65)

*1 Shuttle run =25 feet out and back

Stimulus/Focus: Have fun with this . . . we get to floor press! Happy Friday!

Cool Down: Tabata Wall Sits

Warm up: Coach’s Choice

Strength/Skill: Review the WOD Movements

WOD: 5 Rounds (30 Minutes)

*90 Seconds at Each Station

A: 250m Row

B: 5 Wall Walks + 10 Alternating Plate OH Lunges (45/25)

C: Assault Bike (12/10Calories) or Bike Erg (15/12) Calories (*Alternate each round*)

D: 20 Med Ball Sit-ups (20/14)(14/10)

Stimulus/Focus: There is no score for this workout. Push hard in each movement to give you time to rest before going into the next. You want as much time to rest as possible. Scale reps and movements as needed.

Cool Down: Tabata Superman Holds

Warm up: Coach’s Choice

Strength/Skill: Review the WOD Movements.

WOD: For Time (15 Minute Cap)

1 – 10 Ladder

Hang Power Cleans (115/75)(75/55)

Shoulder to Overhead (115/75)(75/55)

*Each round starts with 30 Double Unders.

*RX+: (155/105)(105/75)

Stimulus/Focus: This workout’s increasing rep scheme will be challenging physically and mentally. Aim to go unbroken on the bar through the round of 5 (straight from the last HPC into the first S2O). Attempt to get double unders unbroken if possible.

Cool Down: ROMWOD