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: Review and refine the movements.

Twelve 3-Minute Rounds

Couplet A:

200m Run

20 Dumbbell Box Step Ups (50/35)(35/20)

*One dumbbell for BSU

Couplet B:

250m Row

100m Dumbbell Farmers Carry (50/35)(35/20)

*Two dumbbells for FC

Couplet C:

500m Bike Erg

10 Alternating Devils Press (50/35)(35/20)

*One dumbbell for DP

Stimulus/Focus: You will be at each station 4 times. Your goal is to complete the work as quickly as possible in order to rest as long as you can before the next three minute round begins. Your score for this workout is a checkmark.

Cool Down: ROMWOD

Warm up: Coach’s Choice

Strength/Skill: Deficit Deadlift – 5 x 1

Stimulus/Focus: The deficit will be standing on 45 pound plates. Spend 10 minutes working to a heavy triplet, where you do a quick reset on the floor each time. Then, complete one rep every minute on the minute for five minutes at that weight.

WOD: 7 Minute GAFAP

Power Cleans (155/105)(105/70)

Front Squats(155/105)(105/70)

Hang Power Cleans(155/105)(105/70)

Shoulder to Overhead(155/105)(105/70)

*Start with one rep of each. Add one rep each round (1, 2, 3 . . . )

*Every time you put the bar down (including between rounds),you have to perform 10 box jump overs (24/20) with a mandatory step down.

Stimulus/Focus: This workout will be incredibly challenging on your grip and mind set. Chose a weight that will allow you to get through the round of three reps without putting the bar down.

Cool Down: Tabata Overhead Barbell Hold (with bar from WOD)

Warm up: Coach’s Choice

Strength/Skill: Gymnastics Strength

Four Three-Minute Rounds

15 Inverted Rows

10 Strict Leg Raises (Hanging)

30 Second Arch Hold

*Rest any remaining time in the 3-minute round.

WOD: 5 RFT (18 Minute Cap)

12 Hand Release Push-Ups

14 Toes to Bar

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

Stimulus/Focus: Focus on perfect form in the hand release push up. Make sure to keep a tight midline throughout the entire movement. Try to do T2B in two sets if possible. Maintain a steady pace on the dumbbell snatches.

Cool Down: 3 Rounds

5 Ring Dips

10 DB Squats

Warm up: Coach’s Choice

Strength: Clean – 1 Clean EMOTM for 10 Minutes

Stimulus/Focus: These are full squat cleans. Use 90% for all lifts. Lift on a one-minute clock.

WOD: 12 Minute AMRAP

9 Front squats (95/65)(65/45)

6 Burpees Over the Bar (Bar Facing)

3 Bar Muscle Ups

Stimulus/Focus: Squat clean the first rep each round. Complete squats unbroken. Move fast on the burpees. If not doing bar muscle ups, make sure to find a challenging scale. Aim for seven rounds.

Cool Down: Tabata Side Plank 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: Shoulder Press – 6 x 4 x 2

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 4 RFT (15 Minute Cap)

15/10 Calorie Bike

10 Burpee Box Jump Overs (24/20)(Box Facing)

5 BMU

*Alternate Assault Bike and Bike Erg

Stimulus/Focus: Happy Friday! We are glad you are here! 🙂

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Review and refine the WOD movements.

30 Minute AMRAP

200 Meter Run

5 Wall Walks

200 Meter Run

10 Dumbbell Clean & Jerks (50/35)(35/20)(Two DBs)

200 Meter Run

15 Ring Rows

200 Meter Run

20 V-Ups

RX+: 10 Meter Handstand Walk for Wall Walks and 20 Toes to Bar for V-Ups

Stimulus/Focus: Push hard on the runs. Try to do all work unbroken or in two sets. You may mix and match RX and RX+ options. Aim for 3 rounds.

Cool Down: Tabata Bottom to Bottom Squats

Warm up: Coach’s Choice

Strength/Skill: Deadlift – 1 x 5

Stimulus/Focus: Ten minutes to build to today’s heavy for 5 reps. These reps can be drop and go. Pick up the bar immediately. Focus on proper set up and appropriate speed through the pull.

WOD: CrossFit Games Open 16.4 and 17.4

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Stimulus/Focus: This is a past Open WOD–from 2016 and 2017. See what you can do with this one this year! Aim for big sets of work and short breaks.

Masters: 185/125 Deadlift; 20#/10# Wall Ball; 95/65 Push Press for HSPUs

Cool Down: ROMWOD

Warm up: Coach’s Choice

Strength/Skill: Weighted Pull-ups – 1 x 5

1. Three minutes to find a weight you can use to achieve 5 unbroken strict pull ups.

2. Three more minutes to accumulate 10 more reps at that weight.

WOD: Four 5-Minute AMRAPs

*2 minutes rest in between.

*Repeat the two AMRAPs (ABAB)

*Score is total rounds plus reps in all four AMRAPs.

AMRAP A: 5 Minutes

5 Dumbbell Burpees (50/35)(35/20)

10 Toes to Bar

5 Shuttle Runs

*Use two dumbbells for the movement.

*1 Shuttle Run=25 Feet Out and Back

AMRAP B: 5 Minutes

5 Wall walks

10 Alternating Pistols

15/10 Calorie Bike

*Alternate Assault Bike and Bike Erg (one 5 minute AMRAP with each)

Stimulus/Focus: The low rep scheme, short time domain, and built in rest should allow you to maintain a good pace. Push hard in the shuttle runs and bike cals. Try to do gymnastics in no more than 2 sets. Aim for 2-3 rounds each AMRAP for a total of 10-12 rounds.

Cool Down: Tabata Alternating Overhead Dumbbell Holds