Category: Uncategorized

******* Happy 40th Birthday Coach Lisa! *******

Don’t forget to join us for the social at the box following the 1800 class!

Warm-up:
Coach’s Choice

Strength/Skill:
Review the movement standards and get ready to work!

WOD:
“Fabulous 40”  –  40 Minute Partner AMRAP
With only one partner working at a time, complete as many rounds as possible in 40  minutes
(first movement listed is RX, second movement is RX+):

40 HRPUs/HSPUs
40 Deadlifts (65/45) (95/65)
40 Pull Ups (60 Jump Pull Ups)/C2B
40 Power Cleans (65/45) (95/65)
40 Ab Mat Sit Ups/GHD Sit Ups
40 Power Snatch (65/45) (95/65)
40 Air Squats/Pistols
40 Floor Press (65/45) (95/65)
40 Single Unders/Double Unders
40 Thrusters (65/45) (95/65)

Mobility:
Athlete’s Choice

Buy Out:
40 Calorie Partner Row
Join us for the social tonight!

Warm-up:
Coach’s Choice

Strength/Skill:
Power Snatch (5 x 3 )   *Use 70% of your 1 RM

WOD:
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Mobility:
Shoulders

Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 2)  *Use 85% of your 1 RM for all sets.

WOD:
CrossFit Games Open 11.2  – 15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

Mobility:
Hamstrings

Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Overhead Squat (2 x 2 x 2 x 2 x 2 )  *Start at 75% of your 1 RM

WOD:
CrossFit Games Open 11.4 – 10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Mobility:
Shoulders

Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Power Clean (4 x 3 )
*Use 75 % of your 1 RM for all sets.

WOD:
CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

Mobility:
Shoulders

Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions​

Warm-up:
Coach’s Choice

Strength/Skill:
Thruster (5 x 1)  *Use 90%-100% of your 1 RM for all sets.

WOD:
CrossFit Games Open 11.6  –  Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Male: 100#
Female: 65#

Mobility:
Shoulders

Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Back Squat (10 x 10 )
*Working the bounce reflex
*Start at 45/35 and try to increase weight each set
*3 minute clock

WOD:
CrossFit Games Open 12.1
7-Minute AMRAP of:
Burpees to a 6″ target

Mobility:
Shoulders

Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Snatch (2 x 2 x 2 x 2 x 2)    *Start at 75% of your 1 RM.

WOD:
CrossFit Games Open 12.2   –  AMRAP
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
*Power, Squat, Muscle Snatches are all accepted.

Mobility:
Shoulders

Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Push Press (3 x 3 x 2 x 2 x 1)

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

Mobility:
Shoulders

Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Ring Work: Muscle Up Progressions

WOD:
CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Mobility:
Shoulders

Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions