Category: Uncategorized

Warm-Up: Coach’s Choice

Strength/Skill: Back Rack Lunge

10 x 8 x 6 x 4 x 2

Stimulus/Focus: Start with the naked barbell and add weight each round. Lift on a 2-minute clock.

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 “Opening Day” workout on March 4, 2013. Celebrate 13 years with us today!

Cool Down: Tabata Superman Holds

Warm-Up: Coach’s Choice

Strength/Skill: Shoulder Press

3 x 3 x 3 x 3 x 3

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

WOD: 3 RFT (18 Minute Time Cap)

5 Wall Walks

25 Chest to Bar Pull Ups

100 Double Unders

Stimulus/Focus: This should be a challenging workout due to the movements and rep scheme. Work steadily throughout the entire workout. Think about small sets with quick breaks to help you keep moving.

Cool Down: 3 Rounds

10 V-Ups

5 Ring Dips

Warm-Up: Coach’s Choice

Strength/Skill: Thruster

1 x 1

Stimulus/Focus: Spend 20 minutes getting AHAP for a 1 rep max.

WOD: For Time (12 Minute Time Cap)

21-18-15

Dumbbell Thruster (50/35)

400 Meter Run

Stimulus/Focus: Try to complete the thrusters in no more than 3 sets each round. Push hard on the run.

Cool Down: 3 Rounds

100 Meter Farmers Carry

20 Standing Oblique Twists (with one dumbbell)

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: Coaches Choice

Strength/Skill: Get Ready to Workout!

WOD: 5 Rounds for Reps

1 Minute Max Effort at Each Station

Ring Rows

Lunges

Assault Bike Calories

GHD Sit Ups

Burpees

Stimulus/Focus: Treat this workout however is best for you-as active recovery before the open tomorrow or as an all-out effort at each station, each minute. Your score is your total rep count.

Cool Down: ROMWOD

Warm-Up: Coaches Choice

Strength/Skill: Snatch + OHS

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP for 1 complex (Snatch + Overhead Squat).

WOD: For Time (20 Minute Time Cap)

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

Snatch + OHS (70% from Today)

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

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

Stimulus/Focus: This will be taxing on the entire body-muscles and lungs. Just keep moving.

Cool Down: 400 Meter Run with Slam Ball

Warm-up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 2 x 2 x 1

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

WOD: 20 Minute AMRAP

30 Kettlebell Deadlifts

20 Kettlebell Swings

10 Kettlebell Goblet Squats

RX: (1.5/1)(1/25#)

RX+: (2/1.5)(1.5/1)

Stimulus/Focus: The only breaks you get from the KB are the ones you give yourself. Aim to complete each movement unbroken or in two sets. Rest as needed between sets/movements/rounds to allow that. Strive for 5 rounds.

Cool Down: Tabata Standing Oblique Twists with KB

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk

2 x 2 x 2 x 2 x 2

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

WOD: For Time (15 Minute Time Cap)

50 Air Squats

40 Strict Push Ups

30 Ab Mat Sit Ups

20 Pull Ups

10 Clean (Power or Squat) and Jerk (Push or Split) (135/95)(95/65)

RX+: Pistols, HSPU, GHDs, C2B, (185/135)(135/95)

*No mixing and matching RX and RX+.

Stimulus/Focus: Find a steady pace and keep moving during this mini chipper.

Cool Down: 3 Rounds

100 Meter Run

20 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Floor Press

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 75% of your 1 RM and get AHAP. Lift on a 2-minute clock. Add result

WOD: 5 RFT (12 Minute Time Cap)

10 Floor Press (115/75)

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

30 Double Unders

Stimulus/Focus: Treat each round like a sprint. Aim to do all work unbroken. Add result

Cool Down: 3 Rounds

100 Meter Run with Wall Ball

15 Ab Mat Wall Ball Sit Ups