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: 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

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: Floor Press

4 x 4 x 4 x 4

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

WOD: Ten 3-Minute Rounds

10 Floor Press (95/65)(65/45)

15 Burpees

20 Double Unders

Stimulus/Focus: Complete the work as quickly as possible. You have any time remaining in the 3 minutes to rest. You will have 10 separate scores.

Cool Down: Tabata Russian Twists