Warm-up: Coach’s Choice
Strength/Skill: Max Height Box Jump
WOD: Tabata Kick Your Butt!
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 8-year anniversary today.
Cool Down: Tabata Handstand Hold
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2)
Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (9 Minute Cap)
21-15-9
Split Jerks (95/65)
42-30-18
Air Squats
RX+: 135/95 and pistols
Stimulus/Focus: This should be a fast moving work out. The work should be either unbroken or in no more than two sets.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (2 x 2 x 2 x 2 x 2)
Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 20 Minute AMRAP
25 Burpees
15 Bodyweight Back Squats
*From the Rack
Stimulus/Focus: This is a grind. Push hard and find a steady pace. Aim for 4-5 rounds.
Cool Down: Tabata Side Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (10 x 5)
Use 70% for all sets. Lift on a 1-minute clock.
WOD: For Time (20 Minute Cap)
21-15-9
Deadlifts (275/185)
Strict Pull Ups
Stimulus/Focus: This workout will be a grind. It will likely be slow and done in singles. Just keep moving. Forearms are going to be screaming.
Cool Down: 4 Rounds10 GHD Sit Ups10 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Thruster
(20 Minutes to Find 1 RM)
WOD: 8 Minute AMRAP
4 Thrusters (135/95)
8 Toes to Bar
*Rest 2 Minutes Before Next Couplet
Stimulus/Focus: The weight is heavy and the gymnastics component is challenging. The low rep scheme should help you keep moving. Aim to do work unbroken. Strive for 5-6 rounds.
8 Minute AMRAP
8 Thrusters (95/65)
16 Ab Mat Sit Ups
Stimulus/Focus: The weight is moderate and gymnastics is basic. The rep count is higher, but should still allow you to go unbroken. Aim 5-6 rounds.
Cool Down: 5 Rounds
10 GHD Extensions
100 Meter Row
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 10 RFT (12 Minute Cap)
10 Deadlifts (185/135)
10 Strict Push Ups
Stimulus/Focus: A pull and a push-weightlifting and gymnastics. The moderate weight, simple movement, and low rep scheme should allow you to keep moving quickly. Make sure your push ups are perfect.
Cool Down: 3 Rounds
5 Barbell Rollouts
10 Toes to Rings
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2)
Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (9 Minute Cap)
21-15-9
Split Jerks (95/65)
42-30-18
Air Squats
RX+: 135/95 and pistols
Stimulus/Focus: This should be a fast moving work out. The work should be either unbroken or in no more than two sets.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Clean (2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (20 Minutes)
10-9-8-7-6-5-4-3-2-1
Clean (95/65)
Handstand Push Ups
RX+: 115/75, strict HSPUs, and one bar muscle up after each round
Stimulus/Focus: Lifting and gymnastics-a squat and a push. Low rep scheme should keep you moving. Keep breaks between movements short.
Cool Down: 4 Rounds
100 Meter Run
5 Strict Pull Ups
Warm-up: Coach’s Choice
Strength/SkillReview the WOD movements!
WODMetcon (Time)”Filthy Fifty-ish!”
Happy 56th Birthday, Coach Marc!
56 Box Jumps (24/20)
56 Jumping Pull Ups
56 Kettlebell Swings (1 pood/25#)
56 Alternating Step Lunges
56 Knees to Elbow
56 Push Press (45/25)
56 Supermans (2-second hold)
56 Wall Balls (20/14)
56 Burpees
56 Double Unders
Stimulus/Focus: Chipper time! Break when needed, but keep them short. Aim for less 45 minutes.
Cool Down: Wish Coach Marc a Happy Birthday!
Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: 30 Minute EMOTM
Minute 1: Max Effort Rope Climbs
Minute 2: ME Alternating KB Snatch (1.5/1)
Minute 3: ME Box Jumps (24/20)
Score: Total Reps
Stimulus/Focus: This WOD will not be a fast metcon. Your arms will be tired from the snatch. Your legs will be tired from the box jumps. This will make rope climbs difficult. Focus on your technique and spend the time improving your skill.
Cool Down: Tabata L-Hangs
