Category: Uncategorized

Warm-up: Coach’s Choice

Strength/Skill: Spend 10 Minutes Jumping as High as Possible!

WOD: Fight Gone Bad

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.

Stimulus/Focus: How hard can you push for 1 minute, or 5……… Compare your score from the first week of January if you did it.

Masters RX: 14/10 wall ball, 55/35 barbell, step ups

Cool Down: Alternating Tabata Superman/Hollow Rock Holds

Warm-up: Coach’s Choice

Strength/Skill: Review the movements

WOD: The CrossFit Total

Back Squat

Shoulder Press

Deadlift

Stimulus/Focus: You will have 15 minutes to find your 1 RM for each movement. Compare this to your score from the first week of January if you did it.

Cool Down: 1000 Meter Row/800 Meter Run/2000 Meter Bike Erg/1.5 Miles Assault Bike

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: Back Squat

Build to today’s heavy 6.

Stimulus/Focus: Take 10 minutes to build today’s heavy set of 6.

Back Squat – 2 x 4

Stimulus/Focus: Use today’s heavy 6 to complete 2 sets of 4 reps on a 3 minute clock.

WOD: 3 Rounds 5 Minutes on/2 Minutes Off

30 Wallballs (20/14)(14/10)

20 Alternating Dumbbell Clean & Jerks (50/35)(35/20)

*One Dumbbell*

10 Dumbbell Box Step Overs (50/35)(35/20)(24/20)

*Two Dumbbells*

Max Bar Muscle Ups (Masters Burpee Pull Ups)

Stimulus/Focus: Try to complete your work in no more than two sets. Choose weights that make that possible. Score is your total number of reps each round.

Cool Down: Tabata L-Hangs

Warm up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: Four 8-Minute Rounds

Each 8-minute round, complete 2 rounds of:

20/15 Calorie Row

10 Toes to Bar

200 Meter Run

10 Box Jump Overs (24/20)(Masters Step Overs)

Stimulus/Focus: Attempt to do toes to bar and box jump overs unbroken. Push hard on the row and the run. Give yourself as much time to rest in the 8 minutes as possible before the next 8 minutes begins.

Cool Down: 4 Rounds

20 GHD Extensions

5 Push Ups (Feet on the Box)

Warm up: Coach’s Choice

Strength/Skill: Deadlift

Build to today’s technical heavy 5 touch and go.

Stimulus/Focus: This should be heavy! You have 10 minutes to get there.

Deadlift – 3 x 5

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

WOD; Eight 2-Minute Rounds

5 Thrusters (135/95)(95/65)

10 Burpees Over the Bar (Lateral)

Stimulus/Focus: Work your sprint motor! Push hard. Squat clean the first thruster. Do all work unbroken. Give yourself time to rest before repeating.

Cool Down: Tabata Plank Holds

Warm up: Coach’s Choice

Strength/Skill: Gymnastics – 3 Rounds for Quality:

6 False Grip Pull-Ups or 3 Strict RMU

15 Second L-Sit Hold on DBs or Pike Compressions

15 Second Handstand Hold (Wall) or Freestanding Handstand Hold

5+5 Pistol Box Step Ups/10 Alternating Pistols

WOD: 5 RFT (20 Minute Cap)

400 Meter Run

24 Air squats

12 Pull-Ups

RX+: Alternating Pistols and Chest to Bar Pull Ups

Stimulus/Focus: Push hard on the run. Try to do your work in no more than two sets.

Cool Down: 3 Rounds

10 V-Ups

10 Strict Push Ups

Warm up: Coach’s Choice

Strength/Skill: Power Snatch + Hang Snatch

Build to today’s heavy of a 1+1 complex.

Stimulus/Focus: Use ten minutes to find your heavy complex for the day.

Power Snatch + Hang Snatch

5 x 1+1

Stimulus/Focus: Complete one complex EMOTM for 5 minutes @ 90% of your heavy for the day.

WOD: 10 RFT (15 Minute Cap)

10 Sumo Deadlift High Pulls (75/55)(55/35)

10 Push Press (75/55)(55/35)

RX+: (95/65)(65/45)

Stimulus/Focus: This should be light, fast and unbroken.

Cool Down: 3 Rounds

20 Bar Hops

10 Candlestick Raises

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: Back Squat

1. Max reps @ 85%

2. Max reps @ 80%

3. Max reps @ 75%

Stimulus/Focus: Build up to 85%. Then complete:

Minute 0-3: Max Unbroken Reps @ 85% (only time for one breath between reps–no stalling)

Minute 3-6: Max Unbroken Reps @ 80%

Minute 6-9: Max Unbroken Reps @ 75%

WOD: Out and Back For Time (15 Minute Cap)

50 Pull-Ups

40 Alternating Pistols

30 Deadlifts (255/175)(175/125)

40 Alternating Pistols

50 Pull-Ups

Stimulus/Focus: Complete work in moderate sets and continue to move. Find scales that challenge you.

Cool Down: 400 Meter Run