Category: Uncategorized

Posted on by

14 January 2022

Warm-up: Coach’s Choice

Strength/Skill: Clean (1 x 1 x 1 x 1 x 1 x 1 x 1)

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute AMRAP
3 Cleans (70%)
9 Toes to Bar

RX+: 85%

Stimulus/Focus: Moderately heavy barbell and moderately challenging gymnastics.

Cool Down: Tabata Handstand Holds

Posted on by

13 January 2022

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk (5 x 5 x 5 x 5 x 5 )

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: Five 3-Minute Rounds
1 Complex (95/65)(65/45)
*3 Shoulder Press
*5 Push Press
*7 Push Jerk
30 Air Squats
15 Ab Mat Sit Ups

Rest the remainder of the 3 minutes. Repeat for a total of 5 rounds. The goal is to go as fast as you possibly can in order to have as much time to rest as possible. Aim to stay within 15 seconds of your original time. Record each round.

Cool Down: 3 Rounds
5 Strict Push Ups
5 Strict Pull Ups

Posted on by

12 January 2022

Warm-up: Coach’s Choice

Strength/Skill: Review the Deadlift

WOD: Death by Deadlift

Stimulus/Focus: Lift every minute on the minute. Start with 1 rep and increase by one each time. The reps do not have to be touch and go. Once you cannot get the number of required reps in during the minute, go back to the number you could get and stay there for the remainder of the time if possible. RX weight is (135/95)(95/65).

Cool Down: ROMWOD

Posted on by

11 January 2022

Warm-up: Coach’s Choice

Strength/Skill: Rope Climbs

WOD: 4 RFT (30 Minute Cap)
100 Meter Run
1 Rope Climb
50 Double Unders
25 Burpees

Stimulus/Focus: This is a great little gasser. Push hard in each movement. Try to keep each round about the same amount of time as the previous.

Cool Down: 100 Flutter Kicks

Posted on by

10 January 2022

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3 x 3 )

Start at 70% and get AHAP. Lift on 3-minute clock.

WOD: 16 Minute AMRAP
8 Overhead Squats (95/65)(65/45)
8 Pull Ups

RX+: 135/95; C2B

Stimulus/Focus: This workout will tax your shoulders. Try to keep all work unbroken or in two sets.

Cool Down: 50 Ab Mat Sit Ups

Posted on by

07 January 2022

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (20 Minutes to Find Your 1 RM)

WOD: For Time (7 Minute Cap)
21-15-9
Floor Press (70% from Today)
Pull Ups

Stimulus/Focus: A push and a pull. Classic CrossFit WOD. Complete it as quickly as possible to give yourself time to rest before going into the second couplet.

For Time (7 Minute Cap)
21-15-9
Floor Press (70% from Today)
Row Calories

Stimulus Focus: Same idea–a push and a pull. Go hard on the rower. You’ll have one minute between the two WODs even if you don’t beat the time cap. The faster you work the more time you have to rest. Depending on class size, you may have to start the workout with this couplet.

Cool Down: Tabata Diagonal Plank Holds

Posted on by

06 January 2022

Warm-up: Coach’s Choice

Strength/Skill: Front Squat (6 x 6)

Lift on a 3-minute clock. Use 80% for all lifts.

WOD: For Time (12 Minute Cap)
1-10 Front Squats (135/95)(95/65)
10-1 Handstand Push Ups

Masters RX: Seated DB Presses (35/20)

Stimulus/Focus: Weightlifting and gymnastics. Try to do as much work unbroken as you can.

Cool Down: 3 Rounds
5 Chest to Bar
20 Double Unders

Posted on by

05 January 2021

Warm-up: Coach’s Choice

Strength/Skill: Set up your station for “The 12 Days of Christmas”

WOD: 12 Days of Christmas

1 – Wall Walk
2 – KB Swings (1.5/1)
3 – Pull Ups
4 – Wall Balls (20/14)
5 – HRPUs
6 – Slam Balls (30/20)
7 – Ab Mat Sit Ups
8 – G20 (45/25)
9 – Burpees
10 – Med Ball Cleans (20/14)
11 – T2B
12 – Goblet Squats (1.5/1)

Teen/Masters RX: KB (1/25#); WB (14/10); SB (20/15); G2O (25/15); MBC (14/10); GS (1/25#)

Start at 1
Then 2, then back to 1
Then 3, then 2, then 1
Repeat until you start with 12 and go back to 1!

Transitions are key. Know where you are going next. Just keep moving!

Cool Down: ROMWOD