Warm-Up: Coach’s Choice
Strength/Skill: Push Press
5 x 5
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: 5 RFT (20 Minute Cap)
10 Pull Ups
20 Burpees
30 Double Unders
Stimulus/Focus: Complete your pull ups in no more than two sets. Find a steady pace on your burpees. Aim to do your double unders unbroken.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-Up: Coach’s Choice
Strength/Skill: Front Squat
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (12 Minute Cap)
15-12-9-12-15
Front Squats (115/75)(75/55)
American Kettlebell Swings (1.5/1)(1/25#)
RX+: (155/105)(105/70)
and (2/1.5)(1.5/1)
Stimulus/Focus: This out and back will challenge you mentally–with the coming back part being the hard part. Try to complete each set unbroken. Rest between movements as needed.
Cool Down: 2 Rounds
200 Meter Farmers Carry (KB from WOD; Switch hands at the turnaround point)
200 Meter Run
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: Review the movements and get ready to work!
WOD: CFB 1776
Happy 4th of July from CFB! This workout is meant to be partner style. You complete the runs together and split the work however you would like with one partner working while the other rests. You can also opt to do this solo and complete half the reps. Have fun with it! Happy 4th!
For Time (60 Minute Cap)
400 Meter Partner Run
100 Dumbbell Deadlifts
100 Strict Push Ups
100 Dumbbell Hang Power Cleans
100 Alternating Step Lunges
100 Dumbbell Push Jerks
100 Ab Mat Sit Ups
100 Dumbbell Squats
100 Pull Ups
100 Dumbbell Alternating Snatches
76 Burpees
400 Meter Partner Run
*Use two dumbbells for all weighted movements except snatch. RX is 50/35 and 35/20. You may have two sets of dumbbells if you are a coed team or mixed between regular and masters.
Cool Down: Partner Choice
Warm-Up: Coach’s Choice
Strength/Skill: Hang Power Clean
3 x 3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 14 Minute AMRAP
7 Hang Power Cleans
7 Front Squats
RX: (205/145)(145/100)
Stimulus/Focus: Choose a weight that is heavy for you. Find a weight that you can complete the HPCs in two to three sets and the FSs unbroken or in two sets. Aim for 4-5 rounds
Cool Down: Tabata Bar Hops
Warm-Up: Coach’s Choice
Strength/Skill: Handstand Skill Work
WOD: 30 Minute Partner AMRAP-You Go, I Go
Handstand Walk (25′)
10 Wall Balls (20/14)(14/10)
10 Ring Rows
Stimulus/Focus: Have fun with a partner. One person works, one partner rests. Start by the rowers. Complete one length of HSW (or your progression), 10 WBs, and 10 RRs. Then, rest while your partner does the same. Each person’s work is one round. Score is total rounds and reps per team.
Cool Down: Partner Choice
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: 20 Minute AMRAP
400 Meter Run
1000/800 Meter Bike Erg
500/400 Meter Row
25/20 Calorie Assault Bike
Stimulus/Focus: Each movement counts as 1 rep. If time is called while you are in a movement, finish it and count it.
Cool Down: 400 Meter Walk
Warm-Up: Coach’s Choice
Strength/Skill: Overhead Squat
1 x 1
Stimulus/Focus: Spend 15 minutes getting AHAP
WOD: Four 5-Minute Rounds
Max Effort Unbroken Overhead Squats (@70% of Today’s Heavy)
Ab Mats Sit Ups (3x OHS Reps)
Stimulus/Focus: Complete as many overhead squats as possible without putting the bar down. Then, complete 3x that number in ab mat sit ups. Each round will have a total rep count (OHS and Ab Mat Sit Ups). You will have 5 separate scores.
Cool Down: 400 Meter Run
No Open Gym today. We will be closed to host the CrossFit Level 2 seminar. Enjoy your weekend, and get outside to put your fitness to good use!
Warm-Up: Coach’s Choice
Strength/Skill: Back Squat
2 x 2 x 2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Add result
WOD: For Time (16 Minute Cap)
21-15-9-15-21
Back Squats (115/75)(75/55)
Toes to Bar
Stimulus/Focus: This is a fun little out and back. Strive to complete your back squats in 2 sets each time and your toes to bar in 3 sets.
Cool Down: 3 Rounds
10 Superman Holds
100 Meter Row
