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: Get Ready for 24.3!

WOD: CrossFit Games Open 24.3 Rx (Ages 16-54)

All for time:

5 rounds of:

10 thrusters, weight 1

10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 bar muscle-ups

F: 65lb, 95lb

M: 95lb, 135lb

Time cap: 15 minutes

Cool Down: Athlete’s Choice! Happy Friday! 24.3 is over for you! 🙂 Join us for the social after the 1730 class wraps up!

Warm up: Coach’s Choice

Strength/Skill: Review the Movements and Get Ready to Work!

WOD: 3 Rounds-1 Minute Per Station

Ring Push Ups

Up and Overs

Ring Rows

Dumbbell Thrusters

Ab Mat Sit Ups

Kettlebell Swings

Alternating Step Lunges

Slam Balls

Mountain Climbers

Medicine Ball Cleans

Stimulus/Focus: Your choice . . . push hard or make it a day of active recovery before taking on 24.3! This workout has no required weights. It alternates bodyweight and weighted movements. Focus on good form.

Cool Down: ROMWOD

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

3 x 3 x 3 x 3 x 3 x 3

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

WOD: 10 Minute AMRAP

15 Single Arm Overhead Squats (1.5/1)(1/25#)(Left)

10 Burpees

5 Handstand Push Ups

5 Minute Rest

10 Minute AMRAP

15 Single Arm Overhead Squats (1.5/1)(1/25#)(Right)

10 Inverted Burpees

5 Strict Push Ups

Stimulus/Focus: Have fun! 🙂 You’ll have a total rep score for each workout.

Cool Down: 3 Rounds

100 Meter Farmers Carry

25 Standing Oblique Twists

Warm up: Coach’s Choice

Strength/Skill: Power Clean

1 x 1

Stimulus/Focus: Spend 20 minutes getting AHAP.

WOD: For Time (10 Minute Cap)

27 – 21 – 15 – 9

Hang Power Cleans (95/65)

Wallballs (20/14)(14/10)

Stimulus/Focus: Try to do big sets of work-push yourself beyond whatever you are typically comfortable doing.

Cool Down: 400 Meter Run with Wall Ball

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2 minute clock.

WOD: 15 Minute AMRAP

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

10 Toes to Bar

5 Wall-walks

Stimulus/Focus: Attempt to do all work unbroken. Take quick breaks when needed. Aim for 6-7 rounds.

Cool Down: Tabata Side Bends (with DB)

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: Get Ready for 24.2!

WOD: CrossFit Games Open 24.2 Rx (Ages 16-54)

As many rounds and reps as possible in 20 minutes of:

300-meter row*

10 deadlifts

50 double-unders

F: 125lb

M: 185lb

*Each row counts as 30 reps (10m = 1 rep)

CrossFit Games Open 24.2 Rx (Ages 55+)

As many rounds and reps as possible in 20 minutes of:

300-meter row*

10 deadlifts

50 double-unders

F: 95lb

M: 135lb

*Each row counts as 30 reps (10m = 1 rep)

Cool Down: Athlete’s Choice! Happy Friday! 24.2 is over for you! 🙂

Warm up: Coach’s Choice

Strength/Skill: Get Ready to Work!

WOD: 45 Minute AMRAP

500 Meter Row

1000 Meter Bike Erg

400 Meter Run

20 Calorie Assault Bike

Stimulus/Focus: This is a long cardio workout. You choose your pace and just keep moving. Your score will be total reps (meters + calories). Each round has 1920 reps if completed.

Cool Down: ROMWOD

Warm up: Coach’s Choice

Strength/Skill: Thruster

5 x 5 x 5 x 5 x 5

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

WOD: Four 4-Minute Rounds

20 Kettlebell Swings (1.5/1)(1/25#)

15 Strict Push Ups

10 Slam Balls (30/20)(20/10)

5 Ring Dips

Stimulus/Focus: Complete the work as quickly as possible. You will have any remaining time in the four-minute round to rest before repeating. You will complete this four times. Your score will be your time for each round.

Cool Down: Alternating Tabata

Hip Dips

Russian Twists