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: Power Snatch

2 x 2 x 2 x 2 x 2

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

WOD: For Time (12 Minute Time Cap)

21-15-9 Power Snatch (75/55)(55/35)

Overhead Step Lunges (75/55)(55/35)

RX+: (125/85)(85/60)

Stimulus/Focus: Try to complete each round in: 3 sets for 21, 2 sets for 15 and unbroken for the 9.

Cool Down: 3 Rounds

5 Calorie Bike

10 V-Ups

Warm-up: Coach’s Choice

Strength/Skill: Back Squat

5 x 3

Stimulus/Focus: Strive to complete each set at 80%. Lift on a 3-minute clock.

WOD: 4 RFT (10 Minute Time Cap)

10 Deficit Burpees (45/25)

10 Knees to Elbow

Stimulus/Focus: Treat this as a sprint. See if you can set a fast pace on the burpees and complete the K2E in no more than 2 sets.

Cool Down: 4 Rounds

10 Superman Holds

20 Russian Twists

Warm-Up: Coach’s Choice

Strength/Skill: Ring Work: Spend 15 minutes working the ring muscle up.

WOD: CrossFit Games Open 15.3

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

*Masters: 14/10

Stimulus/Focus: This is a past open WOD. Choose a muscle up progression that challenges you.

Cool Down: 400 Meter Run with Wall Ball

Warm-up: Coach’s Choice

Strength/Skill: Deadlift

1 x 1 x 1 x 1 x 1 x 1 x 1

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

WOD: 12 Minute GAFAP

1 Dumbbell Deadlift (50/35)(35/20)

1 Weighted Box Step Over (20in) (50/35)(35/20)

2 Dumbbell Deadlift (50/35)(35/20)

2 Weighted Box Step Over (20in) (50/35)(35/20)

*Add one rep each round . . . 3/3, 4/4, 5/5, etc.

*Use two dumbbells for each movement.

*DBs must be held in the hang position.

Stimulus/Focus: This will be challenging on grip. Try to complete rounds unbroken and rest between rounds.

Cool Down: Tabata Side Plank Hold

Warm-Up: Strength/Skill

Push Press: 2 x 2 x 2 x 2 x 2

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

WOD: 20 Minute AMRAP

10 Devils Press (35/20)(20/15)(2 DBs)

10 Pull Ups

400 Meter Run

*RX+: (50/35)(35/20) and Chest to Bar

Stimulus/Focus: This is a long time domain. Find a steady pace through the movements and run and just keep moving. Aim for 4-6 rounds.

Cool Down: Alternating Tabata

Bar Hangs

Achilles Stretches

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: Spend 15 Minutes Working the Skill: Pistols

WOD: Super Sprint 5 RFT (25 Minute Cap)

4 HSPUs

100 Meter Run

8 Pistols

100 Meter Run

12 Pull Ups

100 Meter Run

16 Air Squats

100 Meter Run

20 Seated Knees to Elbow

100 Meter Run

Stimulus/Focus: Move quickly through each round. Try to do all work unbroken if possible.

Cool Down: 500 Meter Row

Warm-up: Coach’s Choice

Strength/Skill: Hang 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: 7 RFT (18 Minute Time Cap)

7 Hang Power Cleans (95/65)

7 Thrusters (95/65)

7 HRPUs

RX+: 125/85; HSPUs

Stimulus/Focus: Strive to complete each round of barbell work (cleans and thrusters) unbroken.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Back Extensions

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: Boulder

Complete 5 rounds in 12 minutes or be crushed by the boulder!

5 Burpees

10 Box Jumps (24/20)

15 Kettlebell Swings (1.5/1)

20 Ab Mat Sit Ups

*If you don’t meet the time cap, perform 30 wall balls (20/14)(14/10) at the 12 minute mark.

*Score is your time; record 12 minutes if you don’t finish the WOD within the time cap and complete the wall balls immediately!

Stimulus/Focus: Complete all work unbroken. Take minimal breaks between movements and rounds.

Cool Down: 2 Rounds

15 Goblet Squats

Farmer’s Carry Down and Back (switch arms at turn around point)