Category: Uncategorized

Warm-up:
Coach’s Choice

Strength/Skill:
Bar and Box Work

WOD:
20 Minute EMOTM
Odd: 5 K2E
Even: 5 Box Jumps (challenging height)
RX+: 10 reps each minute

Mobility:
Shoulders

Buy Out:
Tabata Supermans

Warm-up:
Coach’s Choice

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

WOD:
12 Minute GAFAP
3 Dumbbell Thrusters (50/35)
3 Pull Ups
6/6, 9/9, 12/12, etc.
Then . . .
Run 1 Mile for Time

Mobility:
Shoulders

Buy Out:
3 Rounds
15 GHD Sit Ups
15 GHD Extensions
15 Double Unders

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (2 x 2 x 2 x 2 x 2 x 2 )
*Start at 70% of your 1 RM

WOD:
For Time
800 Meter Run
50 Deadlifts (135/95)
800 Meter Run
50 Floor Press (135/95)
800 Meter Run

Mobility:
Hamstrings

Buy Out:
3 Rounds
5 Over the Bar Burpees
5 Barbell Rollouts

Warm-up:
Coach’s Choice

Strength/Skill:
Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1)
*Start  at 70% of your 1 RM

WOD:
21-15-9
Snatch (75/55)
42-30-18
Bar Hops
​(21/42, 15/30, 9/18)

Mobility:
Shoulders

Buy Out:
100 Double Unders

Warm-up:
Coach’s Choice

Strength/Skill:
Get ready for total movements!

WOD:
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Mobility:
Athlete’s Choice

Buy Out:
Athlete’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Turkish Get Up (15 Minutes to Work the Skill)

WOD:
10 Minute AMRAP
10 HSPUs
20 Front Rack Step Lunges (Single Dumbbell 50/35)

Mobility:
Shoulders

Buy Out:
3 Rounds
Farmer’s Carry (50/35 one hand) Down and Back
15 GHD Sit Ups
15 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Goat Work

WOD:
Tabata Cardio
Row
Double Unders
Burpee
Slam Balls
*Score is total reps
*8 rounds of 20 seconds of work 10 seconds of rest
*1 minute break between movements

Mobility:
Athlete’s Choice

Buy Out:
Athlete’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Review WOD Movements and Get Ready to Work!

WOD:
Chipper Time!
100 Single Unders/Double Unders
90 Step Lunges/Weighted Step Lunges (KB used for swings)
80 Slam Balls (30/20)(50/30)
70 Wall Balls (20/14)(30/20)
60 KB Swings (1.5/1)(2/1.5)
50 HRPUs/HSPUs
40 Ab Mat Sit Ups/GHD Sit Ups
30 Superman Holds (2 seconds)/GHD Extensions
20 Burpees/Burpee Pull Overs
10 Pull Ups/Bar Muscle Ups
Mix and match RX/RX+ movements (RX listed first, followed by RX+) and go in any order you would like, but you must complete one movement before going on to the next.

Mobility:
Athlete’s Choice

Buy Out:
Athlete’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Single-Arm Push Jerk: Time to Work the Skill

WOD:
15 Minute AMRAP
21 K2E
14 One-Arm DB Push Jerk (35/20)

Mobility:
Shoulder

Buy Out:
3 Rounds
5 Pull Ups
10 HRPUs
15 Air Squats

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (10 x 3) *3 reps at 80% of your 1 RM EMOTM for 10 minutes

WOD:
21-18-15-12-9-6-3
Deadlift (185/135)
Wall Ball (20/14)
*100 Meter Run between each rep set

Mobility:
Hamstrings
Buyout:
50 GHD Sit Ups
50 GHD Extensions