Category: Uncategorized

Warm-up: Coach’s Choice

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

WOD: For Time
5 Rounds
10 KB Swings (1.5/1)
10 Slam Balls (30/20)
2 Rounds
25 KB Swings (1.5/1)
25 Slam Balls (30/20)
1 Round
50 KB Swings (1.5/1)
50 Slam Balls (30/20)

Stimulus/Focus: This WOD is meant to show you where you work best regarding rep schemes and also teach you how to strategize and monitor your own breaks and rest time.

Cool Down: 3 Rounds
15 GHD Extensions
15 GHD Sit Ups

Warm-up: Coach’s Choice

Strength/Skill:Get Ready to Work!

WOD: 50 RFT (40 Minute Cap)
2 Pull Ups
4 Push Ups
6 Air Squats

Stimulus/Focus: Murph without the run! The challenge is keeping track of your rounds. Just put 50 tallies on the board!

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Review the movements and get ready for 19.1.

WOD: Crossfit Games Open 19.1 (Ages 16-54)

(AMRAP – Reps)Complete as many rounds as possible in15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54)

(AMRAP – Reps)Complete as many rounds as possible in15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Teens (Ages 14-15)

(AMRAP – Reps)Complete as many rounds as possible in15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+)

(AMRAP – Reps)Complete as many rounds as possible in15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Cool DownAthlete’s Choice

Warm-up: Coach’s Choice

Strength/Skill
Get Ready to WOD!

WOD: Happy Birthday Eve to Coach Marc!
Partner WOD
54 Goblet Squats (1.5/1)
54 HRPUs
54 Slam Balls (30/20)
54 Supermans
54 KB Swings (1.5/1)
54 Ab Mat Sit Ups
54 Med Ball Cleans (20/14)
54 Burpees
54 Alternating Snatch (50/35)
54 Step Lunges

Stimulus/Focus: Partner work/rest WOD for Coach Marc’s birthday eve! He’ll be 54 tomorrow!

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Push Press (20 Minutes to Find your 1 RM)

WOD: 18-Minute AMRAP of:
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar

Stimulus/Focus: This WOD’s long time domain will be challenging. You may want to break work into smaller sets and see if you can maintain those throughout the 18 minutes.

Cool Down: Tabata Supermans

Warm-up: Coach’s Choice

Strength/Skill: Power Clean (Work to WOD Weight)

WOD: 8-Minute ARMAP

CrossFit Games Open 15.4 (AMRAP – Reps)
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Stimulus/Focus: It is only 8 minutes! Go as fast as you can!

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean
115 lb.

Women push press 65 lb. and
clean 75 lb.

Cool Down: Tabata V-Ups

Warm-up: Coach’s Choice

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

WOD: 17-Minute AMRAP
CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Stimulus/Focus: Another hard WOD to find your breathing. Seventeen minutes is a long time. Find a pace you can maintain. Be efficient during your weight changes.

Cool Down: Tabata Side Planks

Warm-up: Coach’s Choice

Strength/Skill: Thruster (3 x 10)
Use 60% of your 1 RM for all sets. Focus on a fast cycle rate.

WOD: CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap

Stimulus/Focus: This WOD is a cardiovascular beast. Find a place to breathe and a rhythm you can maintain.

CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap

Cool Down: 5 Minutes of Trying to Catch Your Breath 🙂

Warm-up: Coach’s Choice

Strength/Skill: Handstand Work

WOD: 14 Minute Partner Valentine’s Day AMRAP
*One partner works, one partner holds the plank.
14 Deadlifts
14 Strict Push Ups
14 Hang Power Cleans
14 Step Lunges
14 Power Snatch
14 Mountain Climbers
14 Back Squats
14 Ab Mat Sit Ups
14 Push Press
14 Burpees

Male Teams: 115#
Coed Teams: 95#
Female Teams: 75#

Stimulus/Focus: Have fun! Partner WOD and ROMWOD day!

Cool Down: ROMWOD

Warm-up: Coach’s Choice

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

WOD: Prior to 8:00, complete:
CrossFit Games Open 17.3 (AMRAP – Reps)

3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

Stimulus/Focus: Work quickly and change weights as fast as you can. You want time to move. Don’t waste it in transition.

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches (45# / 35#)
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

Cool Down: 5 Minutes of Shoulder Stretching