Warm up: Coach’s Choice
Strength/Skill: Front Squat
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. lift on a 2-minute clock.
WOD: 3 RFT (15 Minute Time Cap)
15 Thrusters (95/65)(65/45)
15 Pull Ups
400 Meter Run
RX+: (135/95)(95/65) and Chest to Bar
Stimulus/Focus: This will be taxing on the lungs. There is nowhere to rest!
Cool Down: 3 Rounds
5 Push Ups
20 Penguin/Heel Taps
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: Shoulder Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (14 Minute Time Cap)
10-9-8-7-6-5-4-3-2-1
Shoulder Press (95/65)(65/45)
1-2-3-4-5-6-7-8-9-10
Burpee over the Bar
Stimulus/Focus: The increasing burpees will be hard mentally and physically. Find a pace and settle in for the entire workout. Try to complete the shoulder presses in 1 or 2 rounds each time.
Cool Down: 3 Rounds
20 Russian Twists
10 V-Ups
Warm up: Coach’s Choice
Strength/Skill: Clean
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start 70% and get AHAP. Lift on a 2-minute clock.
WOD: 18 Minute AMRAP
10/7 Calorie Row
10 Dumbbell Hang Squat Cleans (50/35)(35/20)
5 Toes to Bar
Stimulus/Focus: This will be taxing on your grip. Take breaks between movements to help rest. Aim for 7-8 rounds. If time is called mid round, each calorie completed on the row will count as one rep.
Cool Down: Tabata Plank Hold
Warm up: Coach’s Choice
Strength/Skill: Ring Work: Spend 10 minutes working on ring muscle up progressions.
WOD: 20 Minute AMRAP
100 Wall Balls (20/14)(14/10)
75 Ab Mat Sit Ups
50 Alternating Lunges
25 Strict Push Ups
Max Effort Ring Muscle Ups with Remaining Time
Stimulus/Focus: This chipper will be difficult. Complete the wall balls in large sets. Try to go unbroken on the sit ups and lunges. Break the push ups into small sets and focus on form. Choose a challenging ring muscle up progression.
Cool Down: Tabata Superman Holds
Warm up: Coach’s Choice
Strength/Skill: Power Snatch
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% of your 1 RM. Get as heavy as possible. Lift on a 2-minute clock.
WOD: 4 Rounds (14 Minute Time Cap)
10 Power Snatch (95/65)(65/45)
25 Double Unders
400 Meter Run
Stimulus/Focus: This workout will be challenging cardiovascularly. Don’t go out too hard. You have four rounds!
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm up: Coach’s Choice
Strength/Skill: Back Squat
3 x 3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (10 Minute Time Cap)
15-12-9-12-15
Back Squat (115/75)(75/55)
Pull Ups
*RX+: (165/115)(115/75) and Chest to Bar
Stimulus/Focus: Classic CrossFit workout-a squat and a pull. Aim to complete each round in two sets.
Cool Down: 3 Rounds
5 Dips
20 Candlestick Raises
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: Find a partner and get ready to work!
WOD: Halloween Partner WOD
Run 400 meters as a group of 4
Pair 1: Zombies
“Walk Like the Dead” (30 Wall Walks)
“Grave Busters” (60 Burpees)
“Brain Toss” (60 Wall Balls) (20/14)
“Bloody Bars” (60 Pull Ups)
Pair 2: Defenders
“Haul off the Dead” (200 Meter Partner Carry)
“Fire Breathers” (200 Double Unders)
“Jump High or Die” (100 Box Jumps) (24/20)
“Skull Crushers” (100 Slam Balls) (30/20)
*Switch WODs when both pairs are finished.
Then, run 400 meters as a group of 4 when both are pairs are finished with both parts of the WOD.
In teams of 4, pair off into 2 sets of partners.
Each pair will perform both runs and both parts of the WOD.
Score is the time to complete all work.
Stimulus/Focus: Have fun with friends! Masters: WB (14/10); SB (20/15); Step Ups on Box
Cool Down: Team Choice
Warm up: Coach’s Choice
Strength/Skill: Get Ready to Work!
WOD: CHAD
1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.
Stimulus/Focus: Chad time! This should be a mental and physical grind. The workout is meant to bring awareness to suicide and its reality in our community. Take it on with your CFB family.
Cool Down: Athlete’s Choice
