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: Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1 )

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 20 Minute EMOTM
Even: 1 Snatch @ 75%
Odd: Max Effort Burpees

Stimulus/Focus: This workout has a two-part score. The first will be the weight of the snatch used in the workout. The second will be total number of burpees completed. You may not do burpees if you miss the preceding snatch. You can attempt the snatch multiple times in the given minute.

Cool Down: Tabata Banded Shoulder Distraction

Today’s WOD is in SUPPORT of Courtney Potter. Court loves a good, long partner WOD  and these movements are just a few of her favorite. If you would like to support Courtney and her family in a tangible way during this difficult time, please feel free to bring in a gift card to any restaurant. Our goal is to collect as many as we can today to give the family so they can use them in the coming days, weeks, and months as needed to make things a little easier.

Warm-up: Coach’s Choice

Strength/Skill: Review the movements and get ready to work!

WOD: WOD for Courtney Potter
34 Minute Partner AMRAP
400 Meter Partner Run
34 Chest to Bar Pull Ups
34 Ab Mat Sit ups
34 Back Squats (95/65)(65/45)
34 Burpees
*One partner works, while one partner rests except on the run, where both partners run together.
*If you get out the door on the run, but time is called before you get  back, compete the run and give yourself +1 rep.

Focus/Stimulus: Just a fun partner WOD that hits all the things–metabolic conditioning, weightlifting, gymnastics, shoulders, legs, and midline. Push hard and have fun with your partner today to show Court how much we support her!

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Review the movements and get ready for the workout.

WOD: For Time (20 Minute Cap)
50-40-30-20-10
Wall Balls (20/14)(14/10)
1-2-3-4-5
Rope Climbs

Stimulus/Focus: This workout will be challenging in volume and skill. The wall balls will tax your entire body. The increasing reps on the rope climbs will be difficult as your body is fatigued.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (3 x 3 x 3 x 3 x 3)

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: Heafner Strong!
22 Minute AMRAP
400 m run by in, then as many rounds as possible of:
2 Power Cleans
2 Front Squats
2 Push Jerks
2 Back Squats
Odd Rounds 10 Pull Ups
Even Rounds 10 T2B
Barbell weights will be 135/95

Stimulus/Focus: Todays WOD is in SUPPORT of Michael Heafner, who opened CrossFit Gastonia which was the first CrossFit affiliate in Gaston County. He will be having surgery tomorrow 8/10/22. We workout today to show Michael and his family that we are thinking of them.
#heafnerstrong

Cool Down: 3 Rounds
10 V-Ups
20 Mountain Climbers

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press (2 x 2 x 2 x 2 x 2 x 2 x 2 x 2)

Start at 50% of your 1 RM. Males add 10# each round. Females add 5# each round. If you cannot add any more weight, maintain the weight you can for the rest of the round. Score is your heaviest double.

WOD: For Time (15 Minute Cap)
12-9-6-9-12
Shoulder Press (75/55)(55/35)
Chest to Bar

Stimulus/Focus: This is a classic push pull CrossFit WOD. Aim to do all shoulder press unbroken. Maintaining what you can on the chest to bar pull ups.

Cool Down: Tabata Handstand Holds

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: Deadlift (2 x 2 x 2 x 2 x 2 )

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (15 Minute Cap)
21-18-15-12-9-6-3
Deadlifts (185/135)(135/95)
Wall Balls (20/14)(14/10)

Stimulus/Focus: These two movements together are very challenging. Try to go unbroken on all wall balls. Keep transitions quick.

Cool Down: 3 Rounds
5 Barbell Rollouts
100 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Push Press (5 x 5 x 5 x 5 )

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: Five 3-Minute Rounds
21 Double Unders
15 Push Press (95/65)(65/45)
9 Pull Ups

Stimulus/Focus: Strive to do this sprint as fast as possible. All work should be done unbroken. Aim to keep all five rounds as close to the same time as possible.

Cool Down: Tabata Side Planks

Warm-up: Coach’s Choice

Strength/Skill: Handstand Walk and Pistol Progressions

WOD: 20 Minute AMRAP
5 Burpees
25′ Handstand Walk
10 Pistols
*Masters: 25′ Bear Crawl

Stimulus/Focus: This workout is designed to get you to work challenging skills while being cardiovascularly taxed. Push hard in the burpees and give all you can to practicing the two gymnastics movements.

Cool Down: ROMWOD