Category: Uncategorized

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk (5 x 3)
Use 80% of your 1 RM for all sets. Lift on a 3-minute clock.

WOD: 2-Part AMRAP
8 Minute AMRAP
5 Push Jerk (115/75)
5 Pull Ups

*Rest 2 Minutes

Stimulus/Focus: Tough on the shoulders, but the short rep scheme should allow you to go unbroken and to keep moving. Aim for 10 rounds.

8 Minute AMRAP
5 DB Push Jerk (50/35)
5 Chest to Bar

Stimulus/Focus: You will already be fatigued. DB are harder to stabalize and C2B are a harder movement. Aim for 6 rounds.

Cool Down: Tabata Diagonal Side Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (6 x 6)
Use 70% of your 1 RM for all sets. Tempo deadlifts with a 5-second count up and down.

WOD: 10 Minute GAFAP
3 Burpee Box Jump Overs (24/20)
3 Deadlifts (225/155)
6/6, 9/9, 12/12, 15/15 . . .

Stimulus/Focus: This is going to crush your legs. Find a pace and just try to keep moving.

Cool Down: Tabata Banded Achilles and Hamstring Stretches
*Alternate Sides and Stretches

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (1 x 1 x 1 x 1 x 1 x 1 x 1)
Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 20 Minute EMOTM
Even: 2 Back Squats (90%) (From Rack)
Odd: 10 Wall Balls (20/14)

Stimulus/Focus: This WOD should be heavy. The wall balls will tax your breathing and muscles making the heavy squats that much more difficult.

Cool Down: Tabata Sit Ups

Warm-up: Coach’s Choice

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

WOD: 5 RFT (10 Minute Cap)
5 Shoulder Press (95/65)
10 Push Press (95/65)
15 Push Jerk (95/65)

Stimulus/Focus: Oh, my shoulders! See if you can hold onto the bar for a complete round before putting it down, but do not work to failure or you will not be able to execute your next set of shoulder presses. This is a moderate to heavy weight for shoulder press and light weight for push press and push jerk, but it should feel heavy by the end of the WOD.

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

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (Work to WOD Weight)

WOD: For Time
12-9-6
Deadlift (315/205)
Bar Muscle Ups

Stimulus/Focus: This WOD is heavy in load and advanced in gymnastics. Find scales that meet those stimuli. Find a weight that forces you to lift in singles. Find a gymnastics movement that challenges you. This might be pull ups, chest to bar, a bar muscle up progression, or a strict movement. There is no time cap to save you!

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (5 x 5)
Use 85% for all sets. Lift on a 3-minute clock.

WOD: Tabata Kick Your Butt! (AMRAP – Reps)
HRPUs
Air Squats
Ab Mat Sit Ups
Box Jumps (24/20)

8 Rounds of 20 seconds of work, 10 seconds of rest. No break in between movements. 16 total minutes. Score is the total number of reps in all movements

Stimulus/Focus: This was CrossFit Belmont’s first WOD (on 4 March 2013). Have fun celebrating her 7-year anniversary today.

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Jump Rope Skill Work

WOD: For Time (22 Minute Cap)
50-40-30-20-10
Double Unders
500-400-300-200-100 Meter
Run
50-40-30-20-10
Box Step Ups (24/20)

Stimulus/Focus: This WOD is killer on the legs. Push hard on the runs, breathe on the box step ups.

Cool Down: 500 Meter Row

Warm-up: Coach’s Choice

Strength/Skill: Clean (2 x 2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute AMRAP
10 Cleans (155/105)
10 HSPUs

Stimulus/Focus: This WOD is meant to be challenging. The weight is heavy. The gymnastics is advanced. If you are proficient at both movements, aim for 5 or more rounds. If you are scaling, find appropriate scales that will allow you to complete one round every three minutes. Reduce weight or reps if you are capable of doing the full movements. If scaling the HSPU, find a scale that will allow you to complete the reps in 2-3 sets.

Cool Down: Tabata L-Hangs

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 2 )
Use 85% of your 1 RM for all sets. Lift on a 3-minute clock.

WOD: For Time (15 Minute Cap)
50 Double Unders (2 minutes of effort)
5 Rounds
3 Deadlifts (275/185)
6 Wall Balls (20/14); (12’/10′)
9 Box Jumps (30/24)
Then, 50 Double Unders (2 minutes of effort)

Stimulus/Focus: This workout is meant to be heavy and slower moving. Find scales that are just that for you.

Compare to Date: 03.08.20

Buy Out: 3 Rounds
10 Banded Good Mornings
30 Second Achilles Wall Stretch (per side)

Warm-up: Coach’s Choice

Strength/Skill: Clean (5 x 5)
*Use 70% of your 1 RM for all sets. Lift on a 3-minute clock.

WOD: 12 Minute AMRAP
3 HSPUs
5 Cleans (Squat) 95/65
10 Bar Hops

Stimulus/Focus: The short rep scheme should allow you to push hard and move quickly. The moderate time domain will challenge you to maintain a fast pace. Push yourself to go as hard as you can and try to maintain that pace for the entire 12 minutes. Aim for 8-10 rounds. If you can move quickly and keep it up you may be able to get 1 round per minute.

Compare to Date: 01.25.16

Cool Down: ROMWOD