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: Handstand Skill Work: Spend 10 minutes working the skill.

WOD: Walking Cindy-20 Minute AMRAP

5 Pull Ups

10 Strict Push Ups

15 Air Squats

25′ Handstand Walk

Stimulus/Focus: This is Cindy with a twist! Complete a round of Cindy and follow it with 25′ of handstandwalking! Aim for 12 rounds.

Cool Down: 400 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Deadlift

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 (25 Minute Time Cap)

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

Row Calories

Box Step Ups (24/20)*Masters may step up. Everyone must step down.

Double Unders

Deadlifts (135/95)(95/65)

Stimulus/Focus: Pull hard on the rower, complete the deadlifts unbroken or in quick singles, and go unbroken on the double unders and step ups.

Cool Down: 3 Rounds

5 Barbell Rollouts

20 Mountain Climbers

Warm up: Coach’s Choice

Strength/Skill: Review clean and jerks-all styles

WOD: For Time (15 Minute Time Cap)

10 shuttle runs

15 clean and jerks

10 shuttle runs

12 clean and jerks

10 shuttle runs

9 clean and jerks

10 shuttle runs

9 clean and jerks

*One shuttle run is 25 feet down and 25

feet back.

*RX: (135/95)(95/65)

Stimulus/Focus: This is one of the CrossFit Service Cup workouts. It combines speed and strength. Push hard on the shuttle runs and complete the clean and jerks in quick singles or big sets of touch and go reps. The weight is moderate.

3 Minute Time Cap: Clean and Jerk

1 x 1

Stimulus/Focus: At the 15 minute time cap, establish a 1 RM clean and jerk in 3 minutes. You can use any style clean and any style jerk. Add result

Cool Down: 3 Rounds

5 Strict Push Ups

10 Air Squats

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

2 x 2 x 2 x 2 x 2

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

WOD: 3 RFT (12 Minute Time Cap)

5 Wall Walks

10 Overhead Squats (95/65)(65/45)

15 Toes to Bar

Stimulus/Focus: Find a steady pace on the wall walks, go unbroken on the OHS, complete the T2B in 2-3 sets.

Cool Down: 3 Rounds

15 GHD Extensions

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Power Clean

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 (12 Minute Time Cap)

21-15-9

Power Cleans

Ring Dips

*Weight increases each round.

*Round 1: (95/65)(65/45)

*Round 2: (115/75)(75/55)

*Round 3: (135/95)(95/65)

RX+: High Ring Dips (Must Complete a Muscle Up Before Starting Dips Each Set)

Stimulus/Focus: This workout should be challenging in weight and movement. Choose scales that challenge you.

Cool Down: 3 Rounds

20 Bar Hops

5 Strict Pull Ups

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 5 x 5 x 5 x 5

Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (20 Minute Time Cap)

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

50 Box Jump Overs (24/20)

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

50 Medicine Ball Step Overs

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

50 Bupree Box Jump Overs (24/20)

*Wall Ball: (20/14)(14/10)

*Box: 24/20

*Masters may step up. Everyone must step down.

Stimulus/Focus: This is a long workout with a high volume reps. Aim for big sets and short breaks and just keep moving!

Cool Down: 400 Meter Walk with Wall Ball

Warm up: Coach’s Choice

Strength/Skill: Floor Press

3 x 3 x 3 x 3 x 3

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 Floor Press (70% of Today’s Heaviest Triple)

1 Minute Rest

Stimulus/Focus: Accumulate as many reps as you can each minute. Reps do not have to be unbroken. You’ll have 5 separate scores.

WOD: For Time (8 Minute Time Cap)

21-15-9

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

Pull Ups

RX+: (155/105)(105/70)

Stimulus/Focus: This is a classic push pull workout. Aim to complete each round in two sets.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Front Squat

6 x 6 x 6 x 6 x 6 x 6

Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (20 Minute Time Cap)

800 Meter Run

42-30-18

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

21-15-9

Goblet Squats (1.5/1)(1/25#)

800 Meter Run

Stimulus/Focus: This workout is a longer rep scheme. Find a steady pace on the run. Try to complete each round of work in 2-3 sets.

Cool Down: 3 Rounds

100m Farmers Carry

100m Run