Category: Uncategorized

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: Thruster

5 x 4 x 3 x 2 x 1

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

WOD: 15 Minute AMRAP

15 Toes to Bar

12 Alternating Pistols

9 Box Jump Overs (24/20)

*Masters may step up. Everyone must step down.

6 Thrusters (115/75)(75/55)

Stimulus/Focus: Try to do your T2B in 2-3 sets. Aim to do all else unbroken.

Cool Down: Tabata Arch Holds (2-Second Count)

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 5

Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.

WOD: For Time (20 Minute Cap)

30-20-10-20-30

Floor Press (95/65)(65/45)

Alternating Weighted Step Lunges (95/65)(65/45)

3-2-1-2-3

Wall Walks

Stimulus/Focus: Try to complete this work in no more than two sets each round. The floor press should feel light and the lunge should feel moderate. You can hold the bar in the front or back rack. Your lunges should be alternating forward stepping, but in place.

Cool Down: 4 Rounds

10 GHD Sit Ups

10 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Split Jerk

1 x 1

Stimulus/Focus: Use 12 minutes to get AHAP.

Split Jerk: 10 x 1

Stimulus/Focus: Complete one rep at 90% from today’s heaviest every minute on the minute for ten minutes.

WOD: 4 x 3 Minute AMRAPs (1 Minute Rest)

20/15 Calories

Max Rope Climbs in Remaining Time

*Complete one round on the rower, one on the assault bike, and one on the bike erg.

*Score is total rope climbs.

Stimulus/Focus: Complete your calories as quickly as possible to give you time at the rope. Work efficiency on your rope climbs.

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Review the movements.

WOD: CFB 1776

Happy 4th of July from CFB! This workout is meant to be partner style. You complete the runs together and split the work however you would like with one partner working while the other rests. You can also opt to do this solo and complete half the reps. Have fun with it! Happy 4th!

For Time (60 Minute Cap)

400 Meter Partner Run

100 Dumbbell Deadlifts

100 Strict Push Ups

100 Dumbbell Hang Power Cleans

100 Alternating Step Lunges

100 Dumbbell Push Jerks

100 Ab Mat Sit Ups

100 Dumbbell Squats

100 Pull Ups

100 Dumbbell Alternating Snatches

76 Burpees

400 Meter Partner Run

*Use two dumbbells for all weighted movements except snatch. RX is 50/35 and 35/20. You may have two sets of dumbbells if you are a coed team or mixed between regular and masters.

Stimulus/Focus: Just move . . . have fun with a friend before you start your holiday celebration!

Cool Down: Enjoy time with your friends and family celebrating the 4th!

Warm-Up: Coach’s Choice

Strength/Skill: Clean

1 x 1 x 1 x 1 x 1 x 1 x 1

Stimulus/Focus: These are full squat cleans. Start at 70% and get AHAP. Lift on a 2-minute clock.

Clean: Max Effort Reps

Stimulus/Focus: Use 70% of your heaviest lift from today. After resting two minutes, complete as many reps as possible in the following two minutes.

WOD: 5 RFT (17 Minute Cap)

30 Double Unders

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

10 Burpees

Stimulus/Focus: This will be taxing cardiovascularly. Try to do all work unbroken.

Cool Down: 400 Meter Run with Wall Ball from WOD

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: Snatch

1 x 1

Stimulus/Focus: Spend 20 minutes working to a heavy single for squat snatch.

WOD: 15 Minute AMRAP

10/8 Calorie Row

10 Alternating Devil’s Press (50/35)(35/20)

20 Ab Mat Sit Ups

Stimulus/Focus: Find a steady pace and just keep moving.

Cool Down: Tabata Handstand Holds

Warm up: Coach’s Choice

Strength: Deadlift

3 x 5

Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock.

Deadlift

1 x Max Reps

Stimulus/Focus: Rest three minutes after your last set of 5 reps. Then attempt one set of max unbroken reps at that weight. Any pause in the lift terminates the set. Focus on keeping a consistent speed throughout the set.

WOD: Four 8-Minute Rounds

400 Meter Run

20 Deadlifts (225/155)(155/105)

400 Meter Run

Stimulus/Focus: Kill the legs . . . seriously. That is it. Great way to work out the Murph soreness. 🙂 Complete the work as quickly as possible so you have time to rest before starting the next round.

Cool Down: 3-5 minutes hamstring stretches

Warm-up: Coach’s Choice

Strength/Skill: Review the movements and possible rep schemes.

WOD: Murph

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

click here

Stimulus/Focus: This is an annual benchmark workout. Start and end with the mile runs (four laps around the building) and partition the work however you would like. There are many manageable ways to complete this work. You can also scale the volume to your needs.

Cool Down: 50 Ab Mat Sit Ups