Category: Uncategorized

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

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk

5 x 4 x 3 x 2 x 1

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

WOD: 8 Rounds (1 Minute Work/3 Minutes Rest)

100 Meter Sprint

Max Effort Clean and Jerk (Any Style Clean/Any Style Jerk)(115/75)(75/55)

Stimulus/Focus: You’ll complete this work for 8 rounds. You’ll have 3 minutes to rest between each round. You’ll have 8 separate scores-the clean and jerks you accumulate each round.

Cool Down: Tabata Handstand Hold

Warm-up: Coach’s Choice

Strength/Skill: Squat Clean

1 x 1

Stimulus/Focus: Build up to workout weight.

WOD: Klepto

4 rounds for time of:

27 box jumps

20 burpees

11 squat cleans

F: 20-inch box, 95-lb cleans

M: 24-inch box, 145-lb cleans

In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011

Stimulus/Focus: Hero WOD time! This is going to be a cardio grind! The weight should be moderate to heavy.

Cool Down: Athlete’s Choice

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

2 x 2 x 2 x 2 x 2

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

WOD: 15 Minute GAFAP

1 Kettlebell Swing (1.5/1)(1/25#)

25′ Lunge

1 Burpee

25′ Lunge

*Increase the KB and burpee by 1 each round. The lunge stays the same.

Stimulus/Focus: Find a steady pace and keep moving.

Cool Down: Tabata Plank Hold

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.

WOD: For Time (22 Minute Time Cap)

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

Row – Calories

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

Handstand Push Ups

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

Double Unders

Stimulus/Focus: This is a gasser! Try to push hard on the row and go unbroken on the dubs. Aim to complete HSPUs in 3 sets for the bigger rounds and 1-2 sets for the smaller rounds.

Cool Down: 3 Rounds

30 Mountain Climbers

15 Ab Mat Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Front Squat

5 x 5 x 5 x 5 x 5

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

WOD: Kelly

5 Rounds for time of:

400m Run

30 Box Jumps, 24” / 20”

30 Wall-Ball Shots, 20# / 14#

Stimulus/Focus: Benchmark time! Push hard on the runs, complete the box jumps without stopping, and aim to do the wall balls in 2-3 sets each time.

Cool Down: Athlete’s Chocie