Category: Uncategorized

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (Tabata Holds)

1st Round of Tabata @ 60%
2nd Round of Tabata @ 65%
3rd Round of Tabata @ 70%
4th Round of Tabata @ 75%

*8 Rounds of 20 Second Holds at Each Weight.
*1 Minute between Rounds to Change Weight
*19 Total Minutes
*Score is heaviest bar used to complete a round

WOD: 12 Minute AMRAP
10 Pull UPs
10 Box Jumps (24/20)
10 Deadlifts (225/155)

Teen/Master’s RX: 155/105

Stimulus/Focus: This WOD is a great CrossFit test of fitness. It has bodyweight, cardio, and weightlifting movements. The rep scheme is low, so you can keep moving at a good pace. Aim for at least 6 rounds.

Cool Down: 3 Rounds
5 Barbell Rollouts
10 Strict Push Ups

Warm-up: Coach’s Choice

Strength/Skill: Turkish Get Up

(10 Minutes to Work the Skill) Use the time to get AHAP using a barbell and weights.

WOD: 20 Minute EMOTM
Even: 2 Turkish Get Ups @ 80%
Odd: ME Ab Mat Sit Ups

Stimulus/Focus: This workout will be very taxing on the midline. Make each TGU perfect. Push hard for the entire minute on sit ups each round.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Front Squat (3 x 4)

Use 85% for all sets. Lift on a 3-minute clock.

WOD: For Time (25 Minute Cap)
10 Front Squats (75/55)
10 Bar Hops
100 Meter Run
20/20/200 Meter Run
30/30/300 Meter Run
40/40/400 Meter Run
50/50/500 Meter Run

Teen/Master’s RX: 55/35Stimulus/Focus: This WOD should be light and fast, but cardiovascularly taxing. Aim to do squats and bar hops in larger sets.

Cool Down: 4 Rounds
10 GHDs Sit Ups
10 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Review the Day’s Movements

WOD: All lifts will happen on a two-minute clock.

Shoulder Press (5 x 5 x 5 x 5 x 5 )Start at 70% of your 1 RM and get AHAP.

Push Press (3 x 3 x 3 x 3 x 3)Start at heaviest shoulder press weight and get AHAP.

Push Jerk (2 x 2 x 2 x 2 x 2)Start at heaviest push press weight and get AHAP

Split Jerk (1 x 1 x 1 x 1 x 1)Start at heaviest push jerk weight and get AHAP.

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (2 x 2 x 2 x 2 x 2)

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

WOD: 4 RFT (20 Minutes)
21 Overhead Squats (95/65)
42 Double Unders
21 Toes to Bar

Stimulus/Focus: Shoulder and lung crusher. Break work into moderate sets–no more than 3 sets per movement.

Cool Down: 5 Minutes of Shoulder Mobility/Stretching

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (5 x 10)

Use 70% for all reps. Lift on a 3-minute clock.

WOD: 10 RFT (20 Minute Cap)
10 Floor Press (95/65)
10 Burpees over the Bar

Stimulus/Focus: Light and fast. Find a motor and keep moving! Do all work unbroken.

Cool Down: 500 Meter Row

Warm-up: Coach’s Choice

Strength/Skill: Power Clean

(10 Minutes to Get Heavy for the Day)

WOD: 10 Minute AMRAP
1 Power Clean @ 100% of today’s heavy single
10 Air Squats
15 Ab Mat Sit Ups

Stimulus/Focus:  Heavy bar, basic movements. Make every rep perfect. Aim 7-8 rounds.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Handstand Walk and Handstand Push Up Skill Work

WOD: 15 Minute GAFAP
1 Handstand Push Up
1 Pull Up
2/2, 3/3, 4/4 . . .

Stimulus/Focus: Push-pull WOD. Aim to do work unbroken as long as you can. Take short breaks. The score is the last round of pull ups you complete, plus any extra reps.

Cool Down: Tabata Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Thruster (5 x 2 )

Use 80% for all sets. Lift on a 2-minute clock.

WOD: For Time (20 Minute Cap)
15 Thrusters (135/95)
200 Meter Run
20 Thrusters (95/65)
400 Meter Run
30 Thrusters (65/45)
800 Meter Run

Teen and Master’s RX: 95/65; 65/45; 45/35

Stimulus/Focus: This will be taxing on the lungs and legs. Try not to break the thrusters in more than two sets and push hard ont the runs.

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

Warm-up: Coach’s Choice

Strength/Skill: Rope Climbs

WOD: For Time (25 Minute Cap)
21-18-15-12-9-6-3
Kettlebell Swings (1.5/1)
42-36-30-24-18-12-6
Alternating Step Lunges
*One rope climb at each dash*

Teen/Masters RX: 1pood/25#

Stimulus/Focus: This WOD will challenge you. Your legs and shoulders will be taxed when you go to the rope. Work on good mechanics and efficiency when you get there each time.

Cool Down: 3 Rounds
100 Meter Farmer’s Carry (Switch at Turn Around)
15 GHD Extensions
15 GHD Sit Ups