Category: Uncategorized

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

Warm up: Coach’s Choice

Strength/Skill: Clean – 8 x 2

Stimulus/Focus: Use 80% for all sets. Lifts may be drop and go, but do not rest longer than 5 seconds between lifts. Lift on a 90 second clock.

WOD: 4 Minute AMRAP

30 Double Unders

4 Dumbbell Hang Snatches (50/35)(35/20)

*Use two dumbbells for the movement.

*Rest 2 minutes before the next AMRAP.

Stimulus/Focus: Aim to do all work unbroken. Strive for 6 rounds.

4 Minute AMRAP

30 Double Unders

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

*Use two dumbbells for the movement.

*Rest 2 minutes before starting the next AMRAP.

Stimulus/Focus: Aim to do all work unbroken. Strive for 5 rounds.

4 Minute AMRAP

30 Double Unders

8 Dumbbell Front Rack Lunges (50/35)(35/20)

*Use two dumbbells for the movement.

*Maintain a full grip on the dumbbells.

Stimulus/Focus: Aim to do all work unbroken. Strive for 4 rounds.

Cool Down: Tabata Plank Holds

*In the bottom position with hands on dumbbells*

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!