Category: Uncategorized

Warm-Up: Coach’s Choice

Strength/Skill: Back Squat

5 x 5 x 5 x 5 x 5

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 10 RFT (20 Minute Time Cap)

5 Back Squats (225/155)*Out of the Rack

3 Ring Muscle Ups

Stimulus/Focus: This is heavy and challenging. Choose scales that challenge you. If you don’t have muscle ups or a preferred progression on the rings, complete 3 pull ups/progressions and 3 ring dip/progressions per muscle up.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Push Press

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 16 Minute AMRAP

20/16 Calorie Row

20 Wall Balls (20/14)(14/10)

20 Pull Ups

Stimulus/Focus: Push hard on the row. Try to complete the wall balls and pull ups in two sets each round. Aim for 4 rounds.

Cool Down: Tabata Side Planks

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (22 Minute Time Cap)

30 Box Jump Overs (30/24)

*Masters may step up. Everyone must step down.

150 Air Squats

1600 Meter Run

Stimulus/Focus: This will be a long workout. You have to get through each part before you move onto the next.

Cool Down: 400 Meter Walk/1000 Meter Bike Erg/500 Meter Row

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm-Up: Coach’s Choice

Strength/Skill: Front Squat

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: Team WOD-“Deck of Cards”-For Time

*Hearts: Ground to Overhead (45/25)(25/15)

*Diamonds: Jump Lunges

*Spades: Russian Twists

*Clubs: Jumping Jacks

Jokers: 400 Meter Run/1000 Meter Bike Erg/500 Meter Row

Stimulus/Focus: Get into small groups (dependent on class size). Each group will get a deck of cards. The suit dictates the movement. The number dictates the rep count. Aces are one, 2-9 are face value, 10s and face cards are 10. When the clock starts your group will flip the first card. Once everyone in the small group completes the movement/reps, the next card will be flipped. The goal is to get through all the cards as quickly as possible.

Cool Down: Team Choice

Warm-Up: Coach’s Choice

Strength/Skill: Back Rack Lunge

10 x 8 x 6 x 4 x 2

Stimulus/Focus: Start with the naked barbell and add weight each round. Lift on a 2-minute clock.

WOD: Tabata Kick Your Butt!

HRPUs

Air Squats

Ab Mat Sit Ups

Box Jumps (24/20)

8 Rounds of 20 seconds of work, 10 seconds of rest. No break in between movements. 16 total minutes. Score is the total number of reps in all movements

Stimulus/Focus: This was CrossFit Belmont’s “Opening Day” workout on March 4, 2013. Celebrate 13 years with us today!

Cool Down: Tabata Superman Holds

Warm-Up: Coach’s Choice

Strength/Skill: Shoulder Press

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 3 RFT (18 Minute Time Cap)

5 Wall Walks

25 Chest to Bar Pull Ups

100 Double Unders

Stimulus/Focus: This should be a challenging workout due to the movements and rep scheme. Work steadily throughout the entire workout. Think about small sets with quick breaks to help you keep moving.

Cool Down: 3 Rounds

10 V-Ups

5 Ring Dips

Warm-Up: Coach’s Choice

Strength/Skill: Thruster

1 x 1

Stimulus/Focus: Spend 20 minutes getting AHAP for a 1 rep max.

WOD: For Time (12 Minute Time Cap)

21-18-15

Dumbbell Thruster (50/35)

400 Meter Run

Stimulus/Focus: Try to complete the thrusters in no more than 3 sets each round. Push hard on the run.

Cool Down: 3 Rounds

100 Meter Farmers Carry

20 Standing Oblique Twists (with one dumbbell)

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!