Category: Uncategorized

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22 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Get Ready to Run! Sign your waiver and make your donation at Belmont Walk Run!
 
WOD: 5k Run (Time)
 
Cool Down: Enjoy your Thanksgiving Day with friends/family. Thank you for starting it with us and supporting a great event and cause!
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21 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Overhead Squat (4 x 4 x 4 x 4 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
 
WOD: 10 Minute AMRAP
10 Overhead Squats (75/55)
5 Ring Dips
 
RX+: 115/75
 
Stimulus/Focus: Focus on your ring dips in this WOD. If you can do them, go unbroken. If you can’t, find a scale that pushes you to get better at them.
 
Cool Down: Tabata Hollow Rock Holds
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20 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. Lift on a 3-minute clock.
 
WOD: 12 Minute AMRAP
3 Deadlifts (315/205)
6 Box Jumps (30/24)
9 Wall Balls (30/20 slam ball)
12 Double Unders
 
Stimulus/Focus: This WOD is intended to be heavy and slow. The short rep scheme will help you move through each movement without getting bogged down, but your movements will be slower. Strive for 4-6 rounds.
 
Cool Down: Tabata Achilles Wall Stretches
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15 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Get Ready to Work!
 
WOD: 10 RFT (30 Minute Cap)
12 Pull Ups
12 Burpees
 
Stimulus/Focus: Push-pull is a classic CrossFit stimulus. Plan breaks and get back into the movement as quickly as possible. Work steadily.
 
Cool Down: ROMWOD
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19 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Shoulder Press (20 Minutes to Find 1 RM)
 
WOD: A Couple Couplets
 
21-15-9 (5 Minute Cap)
Shoulder Press (45/35)
Weighted Box Step Ups (45/35)(24/20)
 
Rest until the 5 minute cap is reached and then . . .
 
21-15-9 (5 Minute Cap)
Bicep Curls (45/35)
Overhead Step Lunge (45/35)
 
Cool Down: 3 Rounds
10 Skull Crushers (45/35)
10 Decline Push Ups (24/20)
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16 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Floor Press (3 4-Minute Rounds)
In each four-minute round go for max unbroken reps. Use 65% of your 1 RM for your weight.
 
WOD: 21-15-9
Floor Press (95/65)
Kettlebell Swings (1.5/1)
*200 Meter Run Before and After Each Round (total of 4 runs)
 
RX+: 155/105; 2/1.5
 
Stimulus/Focus: The WOD is meant to be light and fast. Aim for less than 12 minutes.
 
Cool Down: 4 Rounds
20 Second Sink Stretch
5 Beat Swings (Open-Close)
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14 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5 )
Start at 60% and get AHAP. Lift on a 3-minute clock.
 
WOD: 15 Minute AMRAP
5 Back Squats (225/155 from the rack)
10 Ab Mat Sit Ups
 
Stimulus/Focus: HEAVY! Work steady and keep moving. Aim for 7-8 rounds.
 
Cool Down: Tabata Handstand Holds
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13 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Power Snatch (20 Minutes to Find 1 RM)
 
WOD: 20 Minute EMOTM
2 Complexes (60%)
*High Hang Power Snatch, Hang Power Snatch, Power Snatch
 
Stimulus/Focus: Work speed under the bar and perfect movement.
 
Cool Down: Tabata Mountain Climbers
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12 November 2018

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (Work up to WOD weight)

WOD: McGhee
30-Minute AMRAP
5 Deadlifts, 275#
13 Push-ups
9 Box Jumps, 24″

In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.

*Female RX: 185 and 20″
*HRPUs

Stimulus/Focus: Benchmark time! 30 minutes is a long time. Pace yourself.

Cool Down: Athlete’s Choice

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09 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Front Squat (2 x 2 x 2 x 2 x 2 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
 
WOD: 15-12-9-12-15
Front Squat (95/65)
Handstand Push Ups
 
Stimulus/Focus: Light weight and advanced gymnastics. Work fast on the bar and spend time on the HSPUs. Strive to do slightly bigger sets than you typically do since the reps in each round are less than usual. Find a progression that challenges you, but doesn’t leave you frustrated.
 
Cool Down: 3 Rounds
10 Calorie Row
5 Strict Pull Ups