Category: Uncategorized

Warm-up: Coach’s Choice

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

WOD: 13-Minute AMRAP:
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

Stimulus/Focus: Chipper Time! You may want to do small sets and take short breaks for this WOD.
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups

Cool Down: Tabata Barbell Rollouts

Warm-up: Coach’s Choice

Strength/Skill: Devils Press-Time to Work the Skill

WOD: For time:
CrossFit Games Open 17.1 (Time)

10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Stimulus/Focus: This WOD is going to be cardiovascularly taxing. Find a pace you can maintain and stay there.

CrossFit Games Open 17.1 Scaled (Time)

10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Cool Down: 5 Minutes of Slow-Paced Biking, Running, Rowing, Skiing

Warm-up: Coach’s Choice

Strength/Skill: Ring Work

WOD: 14-Minute AMRAP

CrossFit Games Open 15.3 (AMRAP – Reps)
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders

Stimulus/Focus: This WOD’s longer time domain will give you ample time to work these more challenging movements. Aim for 2-3 rounds.

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders

*9 Foot Target*

Cool Down: Tabata Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to Burpee!

WOD: 7-Minute AMRAP

CrossFit Games Open 12.1 (AMRAP – Reps)
Burpees to a 6″ target

Stimulus/Focus: Embrace the suck. Just keep moving.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (20 Minutes to Find Your 1 RM)

WOD:

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Stimulus/Focus: This WOD is all the things–midline, shoulders, legs. Move well. Don’t burn out early.

CrossFit Games Open 15.2 Scaled (AMRAP – Reps)
Includes Masters up to 54 years old

0:00 – 3:00
2 Rounds of:
6 Overhead Squats, 65# / 45#
6 Chin-over-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
8 Overhead Squats, 65# / 45#
8 Chin-Over-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

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

Warm-up: Coach’s Choice

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

WOD: 8-Minute AMRAP
CrossFit Games Open 14.3

10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″

Stimulus/Focus: Increasing weight and reps will mess with your mind. Move steadily. Change weights quickly.

Cool Down: 3 Rounds
10 Decline Push Ups (Feet on the Box)
20 Ab Mat Sit Ups

Warm-up: Coach’s Choice

04 February 2019

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2)
Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 7 Minute AMRAP

CrossFit Games Open 16.3 RX
10 power snatches
3 bar muscle-ups
*Men use 75 lb.
*Women use 55 lb.

CrossFit Games Open 16.3 Scaled
7 Minute AMRAP
10 power snatches
5 jumping chest-to-bar pull-ups
*Men use 45 lb.
*Women use 35 lb.

Stimulus/Focus: This WOD is light in load, but advanced in gymanstics. Aim to do the power snatches unbroken to give you more time on the rig.

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Med Ball Clean

WOD: For Time
50-40-30-20-10
Med Ball Clean (20/14)
Box Jumps (24/20)

Stimulus/Focus: Well . . . this WOD is going to suck! Embrace it. Plan breaks. Work steadily. Stay focused and determined. It will be a slow moving WOD.

Cool Down: 5 Minutes of Row, Bike, Run, or Skierg

Warm-up: Coach’s Choice

Strength/Skill: Partner Deadlift (Time to Work the Skill)

WOD: 10 Minute GAFAP
1 Deadlift (135/95)
1 Pull Up

Stimulus/Focus: Just work. See how far you can get. It will be grip intensive. Think about doing singles to save your grip strength.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk (20 Minutes to Find Your 1 RM)

WOD: 10 Minute AMRAP
5 Push Jerk (95/65)
2 Muscle Ups

Stimulus/Focus: This WOD is designed to be light in load and volume. It will be shoulder intensive, but the short rep scheme and time domain should allow you to continue working at a good pace. Aim for 8 rounds.

Cool Down: Tabata Ab Mat Sit Ups