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Come in and cheer on the athletes who are taking on the CrossFit Community Cup! The first heat begins at 0900, with athlete briefings and warm-ups beginning at 0800. We are planning on heats at 0900, 1100, and 1300 (1pm). Let’s turn out to support our crew!

Warm-Up: Coach’s Choice

Strength/Skill: Dynamic Overhead Squats

1 x 1

Stimulus/Focus: 15 Minutes to find a heavy single.

WOD: Five 4-Minute Rounds

8 Handstand Push-Ups

16 American KB Swings (1.5/1)(1/25lbs)

24 Alternating Lunges

RX+: Strict HSPU, (2/1.5)(1.5/1), KB goblet lunges

Stimulus/Focus: Complete this work as quickly as possible. You will have the remaining time in the four minutes to rest. You will complete this 5 times and have five separate scores.

Cool Down: Tabata Candlestick Raises

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 3 x 3

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

WOD: 15 Minute AMRAP

10 Deadlifts (135/95)(95/65)

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

30 Double Unders

Stimulus/Focus: Settle into this workout and just keep moving. Attempt to complete all reps unbroken. Aim for 0+18. 🙂

Cool Down: Tabata Side Plank Holds

Warm-Up: Coach’s Choice

Strength/Skill: Max Height Box Jump

15 Minutes to Find a Max Height Box Jump

WOD: For Distance (Feet)

5 Rounds (3 Minutes Work/3 Minutes of Rest)

20/15 Calorie Row

15 Box Jumps (24/20)

*Masters may step up. Everyone must step down.

As many 25ft Farmers Carries (50/35)(35/20) as possible in Remaining Time (Must cross the five foot section line to count the feet in your score).

Stimulus/Focus: Complete the row and box jumps, then score total feet completed for the farmer carries. Use 2 dumbbells for the carries.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start lifting at 80%. Get AHAP. Lift on a 2-minute clock.

WOD: 4 RFT (30 Minute Time Cap)

400 Meter Run

15 Pull Ups

30 Strict Push Ups

45 Air Squats

*RX+: Vested (20/14)

Stimulus/Focus: This is Murph prep. Focus on good form. If you are considering wearing a vest in Murph, it would be a good idea to try it here.

Cool Down: 400 Meter Walk

Warm-Up: Coach’s Choice

Strength/Skill: Hang Power Snatch

2 x 2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start lifting at 75% of 1 rep max snatch. Get AHAP. Lift on a 2-minute clock.

WOD: For Time (18 Minute Time Cap)

21-18-15-12-9-6-3 Reps of

Burpees Over the Dumbbell

Alternating Dumbbell Hang Power Snatch (35/20)(20/15)

Stimulus/Focus: The weight is light. Complete all snatches unbroken. Find a steady pace on the burpees.

Cool Down: 3 Rounds

20 Mountain Climbers

10 Dumbbell Front Rack Squats

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: Push Press

3 x 5

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

WOD: 5 Rounds (2 Minutes Work/2 Minutes Rest)

10/7 Calorie Row

5 Dumbbell Push Press (50/35)(35/20)

Stimulus/Focus: This is a classic push pull workout. Push hard in your two minutes of work. You have equal time to rest. You’ll have five separate scores.

Cool Down: Tabata Bar Hangs

Warm-Up: Coach’s Choice

Strength/Skill: Clean and Jerk

1 x 1

Stimulus/Focus: Spend 20 minutes finding your max clean and jerk (any style clean and any style jerk is acceptable),

WOD: 20 Minute GAFAP

1 Pull Up

1 Strict Push Up

1 Air Squat

1 Shuttle Run (25′ Down and 25′ Back)

*Add 1 rep to each movement (including the shuttle run) each round.

Stimulus/Focus: This is Murph practice! Focus on good movement on all your reps.

Cool Down: Tabata Seated Knees to Elbows

Warm-Up: Coach’s Choice

Strength/Skill: Goat Work: Spend 15 minutes working on goats-double unders, rope climbs, pull ups, box jumps, mobility, etc.

WOD: Partner 30 Minute AMRAP

100 Double Unders

90 Slam Balls (30/20)(20/15)

80 Alternating Lunges

70 Alternating Dumbbell Snatches (50/35)(35/20)

60 Ab Mat Sit Ups

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

40 Strict Push Ups

30 Ground to Overhead (45/25)(25/15)

20 Toes to Bar

10 Rope Climbs

Stimulus/Focus: One partner works, one partner rests. Divide the work however you would like. Must complete each movement in the order listed above.

Cool Down: Partner Choice