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: Power Clean

5 x 3

Stimulus/Focus: Use 80% for all sets. These should be a series of three quick singles. Lift on a 2-minute clock.

WOD: For Time (12 Minute Cap)

30 Toes to Bar

30 Power Cleans (115/75)(75/55)

30 Toes to Bar

*Top of Every Minute Complete 3 Med Ball Cleans (20/14)(14/10)*

Stimulus/Focus: Keeping count of your working reps while doing your three med ball cleans will be a challenge. Transition quickly so you can spend as much time on working reps as possible. Maintain good form on your med ball cleans.

Cool Down: Tabata Side Plank Rotations

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

10 x 10

Stimulus/Focus: Use 70% for all sets. Lift on a 3-minute clock.

WOD: 5 Rounds 1 Minute Work/1 Minute Rest

100 Meter Run

Max Burpees in Remaining Time

Stimulus/Focus: Sprint baby sprint! Run as hard as you can so you have as much time to burpee as possible. You have equal work and rest time and it is only 5 rounds.

Cool Down: Tabata Seated Knees to Elbow

Warm-Up: Coach’s Choice

Strength/Skill: Overhead Squat

2 x 2 x 2 x 2 x 2 x 2

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

WOD: For Time (18 Minute Cap)

21-18-15-12-9-6-3

Overhead Squats (95/65)(65/45)

Pull Ups

Stimulus/Focus: A push, a pull and a squat . . . classic CrossFit. Aim to do the bigger rounds in no more than two sets and the smaller rounds unbroken.

Cool Down: 400 Meter Run

Warm-Up: Coach’s Choice

Strength/Skill: Gymnastics

9 Minute EMOM

Min 1: 2 Bar Muscle Ups

Min 2: 5 Box Jumps

Min 3: 20-Second Wall Facing Handstand Hold

Stimulus/Focus: You will visit each movement three times. Choose a challenging height for your box jumps.

WOD: 20 Minute AMRAP

30 Double Unders

20 V-Ups

10 Weighted Box Step Overs (50/35)(35/20)

*Use two dumbbells. Must maintain a full grip on the handles. Regular box height (24/20).

Stimulus/Focus: Try to do your double unders and step overs unbroken and your v-ups in no more than 2 sets.

Cool Down: Tabata Oblique Twists (with a dumbbell from WOD)

Warm-Up: Coach’s Choice

Strength/Skill: Push Press

3 x 3 x 3 x 3 x 3

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

Push Press

10 x 1

Stimulus/Focus: Use the weight you hit for your heaviest triple today. Execute one rep every 30 seconds for 5 minutes.

WOD: 5 RFT (10 Minute Cap)

10 Handstand Push Ups

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

Stimulus/Focus: Aim to do all work unbroken or in two quick sets.

Cool Down: 3 Rounds

10 Ring Rows

100 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: Deadlift

4 x 4

Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock. Reps should be touch and go.

WOD: 4 RFT (30 Minute Cap)

50 Double Unders

40 Ab Mat Sit Ups

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

20 Alternating Step Lunges

10 Chest to Bar

Stimulus/Focus: Find a pace and just keep moving!

Cool Down: 3 Rounds

10 Superman Holds (2-Second Count)

10 Strict Push Ups

Warm-Up: Coach’s Choice

Strength/Skill: Shoulder Press

5 x 5

Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.

WOD: Four 5-Minute Rounds

10 Sumo Deadlift High Pulls (95/65)(65/45)

20 Slam Balls (30/20)(20/15)

400 Meter Run

Stimulus/Focus: Work as fast as you can to earn as much rest time in each five-minute round as you can. Aim for at least one minute of rest each round. Strive to complete all reps unbroken and push hard on the run.

Cool Down: 3 Rounds

10 V-Ups

10 GHD Sit Ups

10 Toes to Rings

Warm-Up: Coach’s Choice

Strength/Skill: Gymnastics

Three 3-Minute Rounds

5 Strict Chin Ups

5 + 5 Pistols

5 Strict Toes to Bar

5 Ring Dips

*Work on form in each movement. Scale reps as needed to have 30-60 seconds to rest before beginning the next round.

WOD: 32 Minute EMOM:

Min 1: Max Calorie Row

Min 2: Max Handstand Push Ups

Min 3: Max Calorie Bike (Alternate Erg/Assault)

Min 4: Max Box Jumps (24/20)

*Masters may step up.

Stimulus/Focus: You will visit each station 8 times. The goal is to work max effort at each one for up to one minute. There is no built in transition time, so you will need to decide when to transition to the next movement.

Cool Down: Tabata Ab Mat Sit Ups