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: Handstand Skill Work

WOD: Four Rounds (3 Minutes Work/1 Minute Rest)

200 Meter Run

50 Foot Handstand Walk

Max Effort Kettblebell Swings (1.5/1)(1/25#)

Stimulus/Focus: Choose a handstand skill that challenges you. Complete 4 around the worlds if you cannot take any forward steps on your handstand walk attemps. If you cannot get in position for those, complete 100 meters of bear crawls. If you cannot get inverted, complete 100 meters of overhead carries with 2 heavy dumbbells. Your score is your kettlebell swings each round.

Cool Down: Tabata Bottom to Bottom Squats (with KB)

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)