Warm-up: Coach’s Choice
Strength/Skill: Ring Work
WOD: 15 Minute AMRAP
5 Strict Muscle Ups
10 Pistols
Stimulus/Focus: This is a skill WOD. If you want to get better, be present to do it. Find scales that challenge you, but do not frustrate you.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (2 x 2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Lift on a 3 minute clock. Two second pause in the bottom.
WOD: 5 RFT
10 Floor Press (115/75)
10 Pull Up Chest to Bar Combo
Stimulus/Focus: Classic push pull CrossFit WOD. The weight is moderate to light. To RX the WOD you must stay on the bar between the pull up and chest to bar. You can drop after each chest to bar if you would like. The challenge is to stay on for as many of those ten reps as possible. Aim for less than 8 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Reps
4-Minute Cap
25 Power Snatch (45/35)
25 Wall Balls (20/14)
*If you complete the reps under the time cap, rest and then move onto the next WOD.
*If you do not complete the reps, run/row/bike/ski until everyone else is finished.
4-Minute Cap
20 Power Snatches (65/45)
30 Wall Balls (20/14)
*Same
4-Minute Cap
15 Power Snatches (75/555)
35 Wall Balls (20/14)
*Same
4-Minute Cap
10 Power Snatches (95/65)
40 Wall Balls (20/14)
*Same
4-Minute Cap
5 Power Snatches (115/75)
45 Wall Balls (20/14)
*Same
Score=Total Reps
Stimulus/Focus: Push hard in each WOD to finish the reps as quickly as possible. Give yourself as much time to rest as you can.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Sumo Deadlift (5 x 5 x 5 x 5 x 5 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 15-12-9-12-15
Sumo Deadlift (165/115)
Knees to Elbow
Stimulus/Focus: This WOD will tax your grip. Plan your breaks, but keep them short. It will be a challenge to go back up in reps. Aim for less than 12 minutes.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Clean (3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 7 2-Minute Rounds
3 Cleans (165/115)
5 Strict Push Ups
7 Box Jumps (30/24)
*Rest Remainder of 2 Minutes
Stimulus/Focus: Challenging weight and height. Move as fast as you can to give yourself maximum rest. If you can’t complete a round in the 2 minutes, scale down. Score is total completed reps.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (5 x 5 )
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 21-15-9
Push Jerk (115/75)
Pull Ups
RX+: 155/105; chest to bar
Stimulus/Focus: Classic push-pull CrossFit WOD. Aim for bigger sets of these opposing movements.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: Partner WOD
500 Meter Run
50 Burpees
5 Rope Climbs
400 Meter Run
40 Burpees
4 Rope Climbs
300 Meter Run
30 Burpees
3 Rope Climbs
200 Meter Run
20 Burpees
2 Rope Climbs
100 Meter Run
10 Burpees
1 Rope Climb
*Partners run together, but only one works at a time on the burpees and rope climbs.
Stimulus/Focus: This WOD will tax your caridovascular system. Take advantage of the work rest design. Work quickly when it is your turn. Don’t hold back anywhere.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (2 x 2 x 2 x 2)
Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: Three 4-Minute AMRAPs
4 Minute AMRAP
4 Front Squats (95/65)
4 Toes to Bar
*Rest 1 Minute
4 Minute AMRAP
4 Front Squats (135/95)
4 Knees to Elbow
*Rest 1 Minute
4 Minute AMRAP
4 Front Squats (155/105)
4 Knees to 90
Stimulus Focus: The challenge for most will be changing the weight efficiently. Aim for unbroken work and at least 6 rounds per 4-minute WOD.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT
15 Floor Press (135/95)
35 Double Unders
Stimulus/Focus: This WOD will be tough on the shoulders. Break as needed, but no more than 2 sets per movement if possible. Aim for less than 10 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Lift on a 3 minute clock.
WOD: 3-6-9-12-15-18-21
Split Jerk (95/65)
Kettlebell Swings (1.5/1)
Pull Ups
RX+: 135/95, 2/1.5, chest to bar
Stimulus/Focus: This is going to be a mental challenge. Three movements, all three increasing in reps. Will be very tough on the forearms. Do smaller sets unbroken and break bigger sets as needed.
Cool Down: Gymnastics Reps
