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 24.2!

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

Warm up: Coach’s Choice

Strength/Skill: Floor Press

2 x 2 x 2 x 2 x 2

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

WOD: 3 RFT (18 Minute Cap)

100 Double Unders

20 Dumbbell Facing Burpees

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

Stimulus/Focus: The longer rep scheme will be a mental and physical grind. Take short breaks when needed, but try to keep moving.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

10 Front Rack Squats

Warm-up: Coach’s Choice

Strength/Skill: Deadlift

5 x 5 x 5 x 5 x 5

Stimulus/Focus: Start at 70% and get AHAP. 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 first WOD (on 4 March 2013). Have fun celebrating her 11-year anniversary today.

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: Get Ready for 24.1!

WOD: CrossFit Games Open 24.1 Rx (Ages 16-54)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 35lb dumbbell

M: 50lb dumbbell

Time cap: 15 minutes

Stimulus/Focus: Just go!

CrossFit Games Open 24.1 Rx (Ages 55+)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes

CrossFit Games Open 24.1 Scaled (Ages 16-54)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes

CrossFit Games Open 24.1 Scaled (Ages 55+)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 10lb dumbbell

M: 20lb dumbbell

Time cap: 15 minutes

Cool Down: Athlete’s Choice! Happy Friday! 24.1 is over for you! 🙂

Warm up: Coach’s Choice

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

WOD: 32 Minute EMOM

Minute 1: Max Effort GHD Extensions

Minute 2: Max Effort Assault Bike Calories

Minute 3: Max Effort Ab Mat Sit Ups

Minute 4: Max Effort Up and Overs

Stimulus/Focus: A great WOD for active recovery before tomorrow’s 24.1 Open workout! Push as hard as you want! You’ll go through each movement 8 times.

Cool Down: ROMWOD

Warm up: Coach’s Choice

Strength/Skill: Snatch

1 x 1

Stimulus/Focus: Use 10 minutes to find your heavy for the day.

Snatch 10 x 1

Stimulus/Focus: Use 75% of your heavy. Complete one quick single every 30 seconds for 5 minutes.

WOD: For Time (16 Minute Cap)

400 Meter Run

20 Snatch (95/65)(65/45)

300 Meter Run

15 Snatch (95/65)(65/45)

200 Meter Run

10 Snatch (95/65)(65/45)

100 Meter Run

5 Snatch (95/65)(65/45)

Stimulus/Focus: This will be an extremely taxing workout on your entire body, including your lungs. Try to keep moving on your snatches even if you do them in singles.

Cool Down: 3 Rounds

9 Toes to Ring

6 Ring Rows

3 Ring Dips