Category: Uncategorized

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 3 )
*Use 80% of your 1 RM

WOD:
12 Minute AMRAP
10 Deadlifts (155/105)
5 Wall Balls (20/14)
1 Wall Walk

Mobility:
Hamstrings

Buy Out:
Tabata Plank Holds

Warm-up:
Coach’s Choice

Strength/Skill:
Time to Work the DB Thruster

WOD:
5 Person Team WOD-5000 Meter Row for Time
200 Meter Row
ME Step Lunges
ME Ab Mat Sit Ups
ME DB Thruster (35/20)
ME Double Unders
*Time is score; put total reps in notes

Mobility:
Athlete’s Choice

Buy Out:
Team Choice Buy Out

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (Work Up to WOD Weight)

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

Mobility:
Athlete’s Choice

Buy Out:
Athlete’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Sumo Deadlift (5 x 4 x 3 x 2 x 1 )  *Start at 75% of your 1 RM.

WOD:
Metcon (Time)  15-12-9
Sumo Deadlift (275/185)
Kettlebell Swings (2/1.5)

Mobility:
Hamstrings

Buy Out:
4 Rounds

Farmer’s Carry Down and Back

25 Double Unders

Warm-up:
Coach’s Choice

Strength/Skill:
Thruster  (5 x 3 )  *Use 75% of your 1 RM for all sets.

WOD:
9-6-3
Thruster (135/95)
Chest to Bar
RX+: 155/105; Bar MU

Mobility:
Shoulders

Buy Out:
3 Rds
10 GHD Sit-Ups
10 Strict Push Ups
10 Double Under

Warm-up:
Coach’s Choice

Strength/Skill:
Box Jump: Time to Work the Skill

WOD:
3 – AMRAPs
5 Minute AMRAP
5 Box Jumps (20″)
5 HRPUs
Rest 1 Minute
5 Minute AMRAP
5 Box Jumps (24″)
5 Strict Push Ups
Rest 1 Minute
5 Minute AMRAP
5 Box Jumps (30″)
5 Deficit Push Ups (45/25)

Mobility:
Achilles

Buy Out:
3 Rounds
20 Double Unders
5 Burpees over the Box

Warm-up:
Coach’s Choice

Strength/Skill:
Time to Work Overhead (DB) Walking Lunge

WOD:
5 RFT
Athlete 1: Overhead Walking Lunge (35/20) (50′)
Athlete 2: Calorie Row
Athlete 3: Plank Hold
*Rotate athletes through for 5 total rounds
*Score is time and total calories rowed

Mobility:
Shoulders

Buy Out:
Team Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Thruster (Time to Work the Skill)

WOD:
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap

Mobility:
Athlete’s Choice

Buy Out:
Come back to join us for the Throwdown after the 1800 class!

Warm-up:
Coach’s Choice

Strength/Skill:
Clean (5 x 3 )
*Use 75% of your 1 RM

WOD:
Metcon (Time)
21-15-9
Cleans (115/75)
K2E
*Start and end each round with 25 double unders (total of 100 double unders)

Mobility:
Shoulders

Buy Out:
30 Bicep Curls
30 GHD Sit Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Floor Press (6 x 6)
*Use 80% of your 1 RM for all sets.

WOD:
8 RFT
5 Ring Rows
7 Floor Press (115/75)
10 Mountain Climbers

Mobility:
Shoulders

Buy Out:
50 Double Unders
25 Strict Push Ups