Category: Uncategorized

Warm-up: Coach’s Choice

Strength/Skill: Review WOD Movements

WOD: Deck of Cards for Time
*Hearts: Buprees
*Spades: Ab Mat Sit Ups
*Diamonds: Strict Push Ups
*Clubs: Air Squats

The clock starts. In small groups, one person turns over a card. The suit indicates the movement. The number dictates the reps. An ace is one rep. All face cards are ten reps. Jokers are 400 meter runs. Everyone in the group does the required reps. Then the next person flips over a card. This continues until the group has gone through the entire deck.

Stimulus/Focus: Just have fun! Active recovery day before 21.3!

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Sumo Deadlift High Pull (5 x 5 x 5 x 5 x 5 )

Start at 75% and get as heavy as possible. Lift on a 3-minute clock.

WOD: 4 RFT (20 Minute Cap)
25 Sumo Deadlifts (185/135)
15 Seated Dumbbell Presses (35/20)
400 Meter Run

*275/185; 50/35

Stimulus/Focus: A pull, push, and run! A barbell and a dumbbell. All the things. Deadlifts might be in singles. Aim to do the presses in two or three sets per round, with short breaks in between them. Push hard on the run.

Cool Down: 3 Rounds
5 Barbell Rollouts
10 V-Ups

Warm-up: Coach’s Choice

Strength/Skill: Power Clean (5 x 4 x 3 x 2 x 1)

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

WOD: For Time (18 Minutes)
-21-15-9-15-21-
Power Cleans (95/65)
Wall Balls (20/14)
*Every (-) Complete 5 Chest to Bar Pull Ups

Stimulus/Focus:  The rep count should allow you to do a lot of this unbroken. Push yourself to do so as much as you can. The power cleans will likely need to be broken. Keep sets larger and try to take short breaks in between them.

Cool Down: 50 Wall Ball Ab Mat Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Snatch from Below the Knee

(15 Minutes to Work the Skill)

WOD: 4 RFT (16 Minute Cap)
15 Double Unders
30 Alternating Hang KB Snatches (1.5/1)
10 KB Overhead Squats (1.5/1) (5 per side)

Stimulus/Focus: This will be a challenging metcon for most. Try to do the dubs unbroken and the snatches in no more than 3 sets with short breaks in between them. The overhead squats will test most people, but try to pick a weight you can do unbroken on each side. You may have two different kettlebells-one for the snatches and one for the OHS.

Cool Down: 3 Rounds
5 Burpees over the kettlebell
100 Meter Carry with the kettlebell (Switch Hands at Turn Around)

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: 15 Minute GAFAP
1 Double Under
1 Kettlebell Swing (1.5/1)
1 Up and Over

2, 3, 4 . . .

Stimulus/Focus: Active recovery before 21.2 tomorrow. Work as hard as you want to work.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Partner Deadlift (15 Minutes to Work the Skill)

WOD: Happy St. Patrick’s Day 17 Minute Partner WOD

Partner A: 17 Slam Balls (30/20)
Partner B: ME Row (Calories)
Switch
Partner A: 17 Strict Push Ups
Partner B: ME Row (Calories)
Switch
Partner A: 17 Goblet Squats (1.5/1)
Partner B: ME Row (Calories)
Switch
Partner A: 17 Pull Ups
Partner B: ME Row (Calories)
Switch

Total Score is Total Reps (136 per round) + Total Calories

Stimulus/Focus: Just a fun partner WOD! Happy St. Patrick’s Day!

Cool Down: Partner 400 Meter Run with Your Slam Ball

Warm-up: Coach’s Choice

Strength/Skill: Dynamic Front Squats

(15 Minutes to Work the Skill)Using bands, make the bar have a dynamic load.

WOD: 6 Minute AMRAP
3 Front Squats (45/35)
3 Box Jumps (30″)

*Rest 2 Minutes Before the Next Couplet.

Stimulus/Focus: The bar is light, but the box is high. Make sure to push yourself to new “heights.” Aim for 10-12 rounds.

6 Minute AMRAP
3 Front Squats (95/65)
3 Box Jumps (24″)

*Rest 2 Minutes Before Next Couplet.

Stimulus/Focus: The bar and box are both of light to moderate difficulty. Aim for 10-12 rounds.

6 Minute AMRAP
3 Front Squats (135/95)
3 Box Jumps (20″)

Stimulus/Focus: The bar is moderate to heavy, but will feel even heavier at this point. The box is short. Aim for 10-12 rounds.

Cool Down: Tabata Mountain Climbers

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press (5 x 5 x 5 x 5 x 5)

Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: Out and Back for Time (25 Minute Cap)
25 Shoulder Press (45/35)
50 Burpees
75 Air Squats
100 Ab Mat Sit Ups
75 Air Squats
50 Burpees
25 Shoulder Press (45/35)

Stimulus/Focus: This out and back should tax you mentally. Going out is not so bad, hitting those burpees on the way back might not be quite as easy. Try to find a steady pace on all work and just keep moving.

Cool Down: 3 Rounds
100 Meter Row
5 Strict Push Ups
5 Strict Pull Ups

Warm-up: Coach’s Choice

Strength/Skill: Review the WOD Movements and Get Ready for 21.1!

WOD: Crossfit Games Open 21.1 RX (Ages 16-54) (Time)(15 Minute Cap)

1 wall walk10 double-unders

3 wall walks30 double-unders

6 wall walks60 double-unders

9 wall walks90 double-unders

15 wall walks150 double-unders

21 wall walks210 double-unders

*Other versions can be found in Wodify and on main site. There is something for everyone!

Cool Down: Cheer on the next heat!

Warm-up: Coach’s Choice

Strength/Skill: Review the WOD Movements

WOD: 4 Rounds for Total Reps
1 Minute ME Bike Cals
1 Minute ME GHD Sit Ups
1 Minute ME Strict Push Ups
1 Minute ME Alternating Step Lunges
1 Minute ME Up and Overs

Stimulus/Focus: This is designed to be an active recovery day before we take on 21.1 tomorrow. Do what you feel is best for you. Push hard in every minute and get lots of reps in or dial it back and do a set number of reps each minute just to move. Who knows what tomorrow will bring!

Cool Down: ROMWOD