Category: Uncategorized

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 75% and get AHAP across the 5 sets. Lift on a 2-minute clock.

WOD: 27 Minute AMRAP

Max Calories Machine of Choice

@ Min 0, 9 and 18: Perform 30 Alternating Dumbbell Snatches (50/35)(35/20)

@ Min 3, 12 and 21: Perform 30 Ab Mat Sit Ups

@ Min 6, 15 and 24: Perform 30 Box Jumps (24/20)*Masters may step up. Everyone must step down.

Stimulus/Focus: You will start on the DB snatch. The faster you get finished with those, the better chance you have of claiming the machine you want for the workout. You will go back to that same machine throughout the workout to accumulate as many calories as possible. You will stop every three minutes to complete one of the above movements. You will be at each movement 3 times. The faster you get through the work, the more time you have to accumulate calories. Your score is the total number of calories you get.

Cool Down: Tabata Bottom of the Push Up Hold

Warm up: Coach’s Choice

Strength/Skill: Back Squat + Back Rack Lunge + Back Squat

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP in the complex: one back squat, 2 alternating back rack lunges, one back squat.

Back Squat + Back Rack Lunge + Back Squat

10 x 1

Stimulus/Focus: Use 80% of your heaviest from today. Complete one complex every minute on the minute for 10 minutes.

WOD: 15 Minute GAFAP

Kettlebell Complex (1.5/1)(1/25#)

Burpees over Kettlebell

5 Shuttle Runs (25 Feet Out and Back)

*Begin with 3 reps of the complex and burpees and increase by 3 each time (3, 6, 9, 12 . . . ). Shuttle runs stay constant at 5 each time.

*Complex: 1 Goblet Squat + 1 Goblet Lunge L + R (One KB)

Stimulus/Focus: Aim to complete the complex reps unbroken. Find a steady pace on the burpees. Keep moving on the shuttle runs.

Cool Down: 3 Rounds

100 Meter KB Farmer’s Carry (Switch Sides at Turn Around Point)

20 Standing Oblique Crunches with KB (10 per side)

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: Power Clean + Power Jerk

1 x 1 x 1 x 1 x 1

Stimulus/Focus: Start at 70% of your push jerk. Complete one complex every two minutes for 5 rounds. Get AHAP.

WOD: 21-18-15-12-9-6-3 For Time (18 Minute Cap)

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

Burpees to Target

Stimulus/Focus: There is nothing technical here. Aim to go unbroken on your KB swings. Find a steady pace on your burpees.

Cool Down: 500 Meter Row

Warm up: Coach’s Choice

Strength/Skill: Floor Press

1 x 5

Stimulus/Focus: Spend 10 minutes getting to a heavy 5 for the day.

3 Rounds (10 Minute Cap)

Max Effort Unbroken Floor Press Reps (80% of Today’s Heavy 5)

Stimulus/Focus: You have 10 minutes to use. Complete three sets of max effort unbroken floor press reps at 80% of your heaviest set of 5 from today. Rest as needed between sets. You will have three separate scores.

WOD: 15 Minute AMRAP

5 Chest to Bar

10 Handstand Push Ups

20 Alternating Lunges

Stimulus/Focus: Attempt to do all work unbroken or with one break in each movement if needed. Aim for 5 rounds.

Cool Down: Tabata Diagonal Planks

Warm up: Coach’s Choice

Strength/Skill: Deadlift

1. Build to today’s heavy 5.

Stimulus/Focus: Spend 10 minutes building to a heavy 5 rep for the day.

Deadlift

5 x 5

Stimulus/Focus: Use 70% of your heavy 5 from today. Complete a set of 5 touch and go reps every minute on the minute for 5 minutes.

WOD: 4 Rounds (1 Minute Work/30 Seconds Rest) For Total Reps

A) Max Reps Ring Dips

B) Max Calorie Bike Erg

C) Max Reps D-ball/Sandbag to Shoulder

D) Max Rep GHD Sit Ups

Stimulus/Focus: Push hard for 1 minute. You have 30 seconds to rest and transition. You can keep a running count of all reps. Your score will be one entry of total reps.

Cool Down: Tabata Superman Holds

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to Work!

WOD: Halloween Team WOD

Team WOD for Time

Run 400 meters as a group of 4

Pair 1: Zombies

“Walk Like the Dead” (30 Wall Walks)

“Grave Busters” (60 Burpees)

“Brain Toss” (60 Wall Balls) (20/14)

“Bloody Bars” (60 Pull Ups)

Pair 2: Defenders

“Haul off the Dead” (200 Meter Partner Carry)

“Fire Breathers” (200 Double Unders)

“Jump High or Die” (100 Box Jumps) (24/20)

“Skull Crushers” (100 Slam Balls) (30/20)

*Switch WODs when both pairs are finished.

Then, run 400 meters as a group of 4 when both are pairs are finished with both parts of the WOD.

In teams of 4, pair off into 2 sets of partners.

Each pair will perform both runs and both parts of the WOD.

Score is the time to complete all work.

Only one person in each pair can work at a time.

Pairs cannot move to the second part until the other pair is finished with their first part.

Stimulus/Focus: Have fun with friends! Happy Halloween!

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Front Squat

10 x 1

Stimulus/Focus: Use 70% of your 1 RM. Complete one rep every 30 seconds for 10 rounds.

Front Squat

8 x 1

Stimulus/Focus: Use 80% of your 1 RM. Complete one rep every 60 seconds for 8 rounds.

Front Squat

6 x 1

Stimulus/Focus: Use 90% of your 1 RM. Complete one rep every 90 seconds for 6 rounds.

WOD: 12-9-6-9-12 (12 Minute Cap)

Dumbbell Thrusters (50/35)(35/20)

Strict Pull Ups

Stimulus/Focus: A classic CF workout–a push, a squat and a pull. The short rep scheme should allow you to keep moving.

Cool Down: 4 Rounds

15 GHD Sit Ups

15 GHD Extensions

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: Overhead Lunge

10 minutes to get AHAP for a set of 10 alternating lunges.

Stimulus/Focus: This will come out of the rack. The lunges will be forward stepping in place.

Overhead Lunge: 3 x 10

Stimulus/Focus: Complete 3 x 10 at 80% of your heaviest set of 10. Lift on a 2-minute clock.

WOD: The Chief

Five 3-Minute AMRAPs (1 Minute Rest Between Each)

3-Minute AMRAP

3 Power Cleans (135/95)(95/65)

6 Hand Release Push-Ups

9 Air Squats

Cool Down: Athlete’s Choice-Happy Friday! Hope to see you at the social after the 1730 class wraps tonight!