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: Deadlift

5 x 3

Stimulus/Focus: Complete all reps at 85%. Lift on a 2-minute clock.

WOD: For Time (25 Minute Time Cap)

800 Meter Run

80 Pull Ups

80 Deadlifts (135/95)(95/65)

800 Meter Run

*Start and end with the 800 meter runs. Partition the deadlifts and pull ups however you would like.

Stimulus/Focus: This will be very intense on your grip. Think about how you will partition the work to help that.

Cool Down: 3 Rounds

10 V-Ups

20 Russian Twists

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat

1 x 2

Stimulus/Focus: Spend 15 minutes to find a heavy single for the day.

WOD: 5 RFT (25 Minute Time Cap)

75′ Front Rack Kettlebell Carry (1.5/1)(1/25#)

15 Box Jump Overs (24/20)*Masters may step up. Everyone must step down.

75′ Front Rack Kettlebell Carry (1.5/1)(1/25#)

Stimulus/Focus: Move as quickly as possible on the carries. Try to complete each 75′ without putting the KBs down. The box jump overs will give your upper body a chance to rest.

Cool Down: 3 Rounds

5 Ring Dips

5 Bike Calories

Warm-up: Coach’s Choice

Strength/Skill: Push Press

5 x 5

Stimulus/Focus: Use 75% for all sets. Lift on a 3-minute clock.

WOD: 12 Minute AMRAP

10 Dumbbell Push Press (50/35)(35/20)

10 Burpees Over the Dumbbells

Stimulus/Focus: The weight should be heavy. Aim to complete the push press unbroken or in two sets. Strive for 8 rounds.

Cool Down: 3 Rounds

100 Meter Farmers Carry

5 Push Ups on DBs

Warm-up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work

WOD: 10 RFT (20 Minute Time Cap)

2 Rope Climbs

10 GHD Sit Ups

25 Double Unders

Stimulus/Focus: Aim to complete each round in less than 2 minutes. If you are not comfortable with GHDs you can do 20 ab mat sit ups. You can only do GHDs if you complete the other movements RX as well.

Cool Down: 3 Rounds

10 Superman Holds (2-Second Count)

100 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Floor Press

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (10 Minute Time Cap)

21-15-9

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

Pull Ups

*RX+: (185/115)(135/75)

Stimulus/Focus: This workout is a classic push/pull CF WOD. The weight is light to moderate. Attempt to do each round of all work in one to two sets. The ten-minute time cap is to give people a chance to complete the RX+ option.

Cool Down: 3 Rounds

20 Bar Hops

5 Barbell Rollouts

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 4 x 3 x 2 x 1

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

Metcon: 5 Rounds (1 Minute Work/1 Minute Rest)

1 Minute: Max Effort Back Squats (90%)

1 Minute: Rest and Change Weight

*90%, 80%, 70%, 60%, 50%

Stimulus/Focus: These back squats will come from the rack. They do not have to be unbroken. Work as hard as you can in each minute. You will have a separate score for each round. Put your weight in the notes section for each one.

WOD: Karen

For Time:

150 Wall-Ball Shots, 20# / 14#

Stimulus/Focus: Benchmark time!

Masters RX: 14/10

Cool Down: 400 Meter Run with Wall Ball

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press

2 x 2 x 2 x 2 x

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

WOD: 4 RFT (16 Minute Time Cap)

10 Shoulder Press (45/35)(35/15)

20 Overhead Lunges (45/35)(35/15)

400 Meter Run

Stimulus/Focus: Try to complete all barbell work unbroken. Push hard on the run.

Cool Down: 3 Rounds

10 Barbell Curls

10 Skull Crushers

Warm-up: Coach’s Choice

Strength/Skill: Power Clean

3 x 3 x 3 x 3 x 3

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

WOD: For Time (18 Minute Cap)

15-12-9-12-15

Power Clean (155/105)9105/70)

Handstand Push Ups

*RX+: (185/135) and strict HSPUs

Stimulus/Focus: This is a great push-pull workout. The weight should be heavy. The gymnastics challenging. Aim to complete the power cleans in singles and the handstand push ups in 2 sets each round. The out and back design in this workout will be challenging on the “back” portion. Just keep moving!

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions