Warm-up: Coach’s Choice
Strength/Skill: Max Height Box Jump
WOD: Tabata Kick Your Butt!
HRPUs
Air Squats
Ab Mat Sit Ups
Box Jumps (24/20)
8 Rounds of 20 seconds of work, 10 seconds of rest. No break in between movements. 16 total minutes. Score is the total number of reps in all movements.
Stimulus/Focus: This was CrossFit Belmont’s first WOD (on 4 March 2013). Have fun celebrating her 8-year anniversary today.
Cool Down: Tabata Handstand Hold
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2)
Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (9 Minute Cap)
21-15-9
Split Jerks (95/65)
42-30-18
Air Squats
RX+: 135/95 and pistols
Stimulus/Focus: This should be a fast moving work out. The work should be either unbroken or in no more than two sets.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (2 x 2 x 2 x 2 x 2)
Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 20 Minute AMRAP
25 Burpees
15 Bodyweight Back Squats
*From the Rack
Stimulus/Focus: This is a grind. Push hard and find a steady pace. Aim for 4-5 rounds.
Cool Down: Tabata Side Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (10 x 5)
Use 70% for all sets. Lift on a 1-minute clock.
WOD: For Time (20 Minute Cap)
21-15-9
Deadlifts (275/185)
Strict Pull Ups
Stimulus/Focus: This workout will be a grind. It will likely be slow and done in singles. Just keep moving. Forearms are going to be screaming.
Cool Down: 4 Rounds10 GHD Sit Ups10 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Thruster
(20 Minutes to Find 1 RM)
WOD: 8 Minute AMRAP
4 Thrusters (135/95)
8 Toes to Bar
*Rest 2 Minutes Before Next Couplet
Stimulus/Focus: The weight is heavy and the gymnastics component is challenging. The low rep scheme should help you keep moving. Aim to do work unbroken. Strive for 5-6 rounds.
8 Minute AMRAP
8 Thrusters (95/65)
16 Ab Mat Sit Ups
Stimulus/Focus: The weight is moderate and gymnastics is basic. The rep count is higher, but should still allow you to go unbroken. Aim 5-6 rounds.
Cool Down: 5 Rounds
10 GHD Extensions
100 Meter Row
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 10 RFT (12 Minute Cap)
10 Deadlifts (185/135)
10 Strict Push Ups
Stimulus/Focus: A pull and a push-weightlifting and gymnastics. The moderate weight, simple movement, and low rep scheme should allow you to keep moving quickly. Make sure your push ups are perfect.
Cool Down: 3 Rounds
5 Barbell Rollouts
10 Toes to Rings
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2)
Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (9 Minute Cap)
21-15-9
Split Jerks (95/65)
42-30-18
Air Squats
RX+: 135/95 and pistols
Stimulus/Focus: This should be a fast moving work out. The work should be either unbroken or in no more than two sets.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Clean (2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (20 Minutes)
10-9-8-7-6-5-4-3-2-1
Clean (95/65)
Handstand Push Ups
RX+: 115/75, strict HSPUs, and one bar muscle up after each round
Stimulus/Focus: Lifting and gymnastics-a squat and a push. Low rep scheme should keep you moving. Keep breaks between movements short.
Cool Down: 4 Rounds
100 Meter Run
5 Strict Pull Ups
Warm-up: Coach’s Choice
Strength/SkillReview the WOD movements!
WODMetcon (Time)”Filthy Fifty-ish!”
Happy 56th Birthday, Coach Marc!
56 Box Jumps (24/20)
56 Jumping Pull Ups
56 Kettlebell Swings (1 pood/25#)
56 Alternating Step Lunges
56 Knees to Elbow
56 Push Press (45/25)
56 Supermans (2-second hold)
56 Wall Balls (20/14)
56 Burpees
56 Double Unders
Stimulus/Focus: Chipper time! Break when needed, but keep them short. Aim for less 45 minutes.
Cool Down: Wish Coach Marc a Happy Birthday!
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (3-3-2-2-1-1)
Start at 75% and increase by 5% each round. Lift on a 3-minute clock.
WOD: 12 Minute AMRAP
4 Power Snatch (95/65)
8 Front Rack Lunges (95/65)
RX+: 115/75 and Overhead Lunges
Stimulus/Focus: Try to complete your work without breaking. Rest as needed between movements to make this possible. Aim for 9 rounds.
Cool Down: Max Effort Overhead Barbell Hold
*Rest 2 minutes after the WOD.
*Hold the barbell overhead as long as possible.
