Warm-up: Coach’s Choice
Strength/Skill: Thruster (3 x 3 x 3 x 3 x 3)Start at 80% and get AHAP! Lift on a 3-minute clock.
WOD: 18-15-12-9-6-3Thruster (95/65)Toes to Bars
RX+: 135/95
Stimulus/Focus: This WOD will be very hard on the shoulders. Take strategic breaks to avoid failure.
Cool Down: 3 Rounds200 Meter Row20 GHD Extensions
Category: Uncategorized
03 January 2019
Warm-up: Coach’s Choice
Strength/Skill: Review the row and animal movements.
WOD: Partner WOD-3 RFTAthlete A: Row (Max Meters)Athlete B: Bear Crawl*SwitchAthlete A: Row (Max Meters)Athlete B: Duck Walk*SwitchAthlete A: Row (Max Meters)Athlete B: Crab Walk*Switch
Stimulus/Focus: Time to focus on your row. Pull as hard as you can the entire time you are on the rower.
Cool Down: ROMWOD
02 January 2019
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (7 x 1)Use 90% of your 1 RM and lift on a 2-minute clock.
WOD: 12 Minute AMRAP3 Power Snatch (115/75)6 Burpees12 Double Unders
Stimulus/Focus: This WOD is meant to tax you cardiovascularly. Pace yourself, but keep moving. Aim for 6 rounds.
Cool Down: Tabata Handstand Holds
01 January 2019
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to Work
WOD: 100 RFT (40 Minute Cap)
1 Pull Up
2 Push Ups (HRPU or Strict)
3 Air Squats
Stimulus/Focus: Murph minus the Run! Focus on perfect movement and fast transitions. The challenge will be . . . keeping track of your rounds!
Cool Down: Enjoy your New Year’s Day!
31 December 2018
Warm-up: Coach’s Choice
Strength/Skill: Get ready to total!
WOD: The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Stimulus/Focus: Benchmark time. Work till failure.
Cool Down: Happy New Year’s Eve!
28 December 2018
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT
4 Split Jerk (115/75)
8 Slam Balls (30/20)
12 Mountain Climbers
Stimulus/Focus: Move quickly! Aim for less than 8 minutes.
Cool Down: Tabata Squats (with slam ball)
27 December 2018
Warm-up: Coach’s Choice
Strength/Skill: Review Team WOD movements
WOD: 3-Person Team WOD (10 Minute Cap)
RX
Athlete A:
9 Calorie Row
15 Deadlifts (225/145)
21 Knee Raises
Athlete B:
15 Calorie Row
15 Deadlifts (185/115)
15 Jumping Pull Ups
Athlete C:
21 Calorie Row
15 Deadlifts (155/85)
9 Pull Ups
*Rest the remaining time, then:
3 Minutes ME HRPUs
*During the 10 minutes, one athlete has to hang from the pull up bar during the row and deadlifts. If he/she comes off the bar, 3 burpees over the rower penalty.
RX+
Athlete A:
9 Calorie Row
15 Deadlifts (275/185)
21 Pull Ups
Athlete B:
15 Calorie Row
15 Deadlifts (225/155)
15 Chest to Bar
Athlete C:
21 Calorie Row
15 Deadlifts (185/125)
9 Bar Muscle Ups
*Rest the remaining time, then:
3 Minutes ME HSPUs
*During the 10 minutes, two athletes have to hang from the pull up bar during the row and deadlifts. If they come off the bar, 3 burpees over the rower penalty.
Stimulus/Focus: Just a fun WOD from a local competition. Very grip intensive.
Cool Down: Team Choice
26 December 2018
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (5 x 3 )
Use 75% for all sets. Lift on a 2-minute clock.
WOD: 16 Minute AMRAP
16 Overhead Squats (50/35)
2 Muscle Ups
1 Bear Crawl
Stimulus/Focus: Time to work on skills we don’t practice enough. Embrace the suck.
Cool Down: Tabata V-Ups
24 December 2018
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to Work!
WOD: 3 Rounds for Total Reps
10 Movements
1 Minute Per Movement
1 Minute Per Movement
Stimulus/Focus: This WOD is designed to keep you moving. Give your max effort at each movement.
Cool Down: Accumulate 100 Calories
*Bike, Ski, Row, Run (400 meters=25 calories
*Bike, Ski, Row, Run (400 meters=25 calories
21 December 2018
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2 x 2 )
Start at 70% and get AHAP. LIft on a 3-minute clock.
WOD: Four 5-Minute Rounds
In each round complete:
21 Double Unders
15 Push Jerks (95/65)
9 Strict Pull Ups
Rest the remainder of the time.
Score=Total Reps (if complete 180)
Stimulus/Focus: This WOD is meant to get you to push hard so you’ll have adequate rest time. It is also designed to make you work on strict pull ups when fatigued.
Cool Down: Max Effort Overhead Barbell Hold (95/65)