Category: Uncategorized

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: Clean

5 x 4 x 3 x 2 x 1

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

WOD: Opposing Ladder For Time (20 Minute Time Cap)

10-9-8-7-6-5-4-3-2-1

Clean (115/75)(75/55)

1-2-3-4-5-6-7-8-9-10

Buprees over the Bar

Stimulus/Focus: This will be slow moving. Find a pace and just keep pushing.

Cool Down: 3 Rounds

5 Strict Pull Ups

20 Mountain Climbers

Warm-up: Coach’s Choice

Strength/Skill: Ring Work: Spend 10 Minutes on Muscle Up Progressions

WOD: 6 RFT (25 Minute Time Cap)

100 Meter Farmers Carry (50/35)(35/20)*2 DBs*

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

2 Ring Muscle Ups

Stimulus/Focus: Try to complete the farmers carry with one break. Completet the wall balls and muscle ups unbroken.

Cool Down: 50 Wall Ball Ab Mat Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Deadlift

5 x 5

Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock.

WOD: Griff

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.

Stimulus/Focus: Benchmark time!

Cool Down: 400 Meter Walk

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk

3 x 3 x 3 x 3 x 3

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

WOD: 18 Minute AMRAP

15/12 Calorie Row

10 Alternating Kettlebell Hang Clean and Jerk (1.5/1)(1/25#)

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

Stimulus/Focus: Attempt to do all the KB work unbroken or in two sets. Find a nice pace on the rower and keep moving. Eighteen minutes is a long time.

Cool Down: 3 Rounds

100 Meter Farmers Carry

100 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Back Squat

5 x 5 x 5 x 5 x 5

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

WOD: For Time (15 Minute Time Cap)

400 Meter Run, Then:

5 Rounds

5 Pull Ups

10 Strict Push Ups

15 Air Squats

Then, 400 Meter Run

*RX+: Weight Vest (20/14)(14/10)

Stimulus/Focus: Push hard on the runs and try to go unbroken on the roads.

Cool Down: 50 Ab Mat Sit Ups

Closed to host CrossFit Level 2

See you next Saturday!

Warm-up: Coach’s Choice

Strength/Skill: Snatch

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: 12 Minute AMRAP

3 Wall Walks

6 Snatch (95/65)(65/45)

9 Slam Balls (30/20)(20/15)

Stimulus/Focus: Aim for 5 rounds. Weight should be light.

Cool Down: Tabata Plank Hold

Warm-up: Coach’s Choice

Strength/Skill: Handstand Skill Work

WOD: 2 RFT (20 Minute Time Cap)

15 Shuttle Runs (25′ Out and 25′ Back)

35 Toes to Bar

15 Shuttle Run (25′ Out and 25′ Back)

25 Strict Pull Ups

Cool Down: 3 Rounds

10 Strict Push Ups

10 Superman Holds (2-Second Holds)

Warm-up: Coach’s Choice

Strength/Skill: Floor Press

5 x 5

Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.

WOD: For Time (16 Minute Time Cap)

21-18-15-12-9-6-3

Floor Press (115/75)(75/55)

42-36-30-24-18-12-6

Ab Mat Sit Ups

Stimulus/Focus: What a great workout-you get to lay on the floor the whole time! 🙂 Try to complete the bigger rounds of floor press in 2 sets and the smaller rounds unbroken.

Cool Down: 3 Rounds

100 Meter Run

15 GHD Extensions