Category: Uncategorized

Warm up: Coach’s Choice

Strength/Skill: Back Rack Lunge

1 x 8

Build to a heavy set of 8. This will come from the rack. The lunges will be forward stepping in place and alternating.

Back Rack Lunge

3 x 8

Use 90% of your heaviest set of 8 for the day. Complete one set of 8 every 2 minutes for 3 sets.

WOD: Four 4-Minute AMRAPs

AMRAP A:

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

20 Box Jump Overs (24/20)

*Masters can step over.

Stimulus/Focus: You will complete the two AMRAPs twice. You will rotate ABAB, spending 4 minutes at each one. There will be two minutes to rest between each. Your score will be total rounds and reps in each AMRAP for four separate scores. Strive for 2-3 in each one.

AMRAP B:

20 Wallballs (20/14)(14/10)

50 Double Unders

AMRAP A:

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

20 Box Jump Overs (24/20)

AMRAP B:

20 Wallballs (20/14)(14/10)

50 Double Unders

Cool Down: Tabata Partner Wall Ball Over the Box Pass Ab Mat Sit Ups–The Longest Named Cool Down Ever! 🙂 Be careful . . . Taylor almost took Tanya out with one of these! 🙂

Warm up: Coach’s Choice

Strength/Skill: Review and refine the movements.

Gymnastics Strength: 9 Minute EMOM

Min 1: 8 Clapping Push-Ups + 20 Second Arch Rocks

Min 2: 4+4 Paused Pistols

Min 3: 8 Strict Toes to Bar

WOD: 4 RFT (12 Minute Cap)

4 Wall Walks

8 Burpee Pull-Ups

12 Dumbbell Front Squats (50/35)(35/20)

*Two Dumbbells*

RX+: 15 Meter Handstand Walk (25 feet out and back); Bar Muscle Ups (6 for males, 4 for females)

Stimulus/Focus: Scale reps and weight to keep rounds under 3 minutes each. No mixing and matching. Handstand walk needs to be in at least 5′ sections.

Cool Down: 3 Rounds

100 Meter Farmers Carry (Dumbbells from WOD)

100 Meter Sprint

Warm up: Coach’s Choice

Strength/Skill: Clean + Front Squat + Split Jerk

Build to today’s heavy of 1+1+1

Take 10 minutes to get the heaviest complex you can today. The clean is a full squat clean.

Clean + Front Squat + Split Jerk

3 x 1

Use 90% of today’s heavy. Complete one complex every 2 minutes for 3 rounds.

WOD: 15 Minute AMRAP

30/20 Calories

20 V-Ups

10 Push Press (135/95)

Stimulus/Focus: This is a longer rep scheme that you’ll have to grind through. Rotate to a different machine each time for your calories. Try to get in a row, bike erg and assault bike, but if what you need is taken, just go for something else. Focus on form for your v-ups. Your push press should be heavy and may need to be completed in two sets. Aim for 3-5 rounds.

Cool Down: Alternating Tabata

*Ring Rows

*Superman 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: Review the Movements and Get Ready to Lift Heavy!

WOD: The Other Total

Clean

Bench Press

Overhead Squat

Stimulus/Focus: This is one we didn’t do in January. Time to set a new benchmark for a lot of you. You’ll have 15 m0inutes for each movement. Bench press will be done as floor press. The clean is a full squat clean. The overhead squat will come out of the rack.

Cool Down: Athletes’ Choice

Warm-up: Coach’s Choice

Strength/Skill: Jump Rope Skill Practice: Singles, Doubles, Triples, and Crossovers!

WOD: Annie

50-40-30-20-10

Double-unders

Sit-ups

Stimulus/Focus: An absolute burner! Just settle in, and breath when it’s over. Compare your score to January’s if you have one.

WOD 2: Max Effort 2k Row

Stimulus/Focus: This row should be considered a “max effort” event. Pull hard, and stay braced, it’ll be over before you know it! Compare your score to January’s if you have one.

Cool Down: 3 Rounds:

100m Run

15 GHD Extensions

Warm-up: Coach’s Choice

WOD: Cindy

20-Minute AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats

Stimulus/Focus: Compare to your score from the first week of January if you have it.

WOD 2: Max Effort 1-Mile Run

There will be five minutes of rest after Cindy before you start the run.

Cool Down: Athlete’s Choice

Warm-up: Coach’s Choice

Strength/Skill: Spend 10 Minutes Jumping as High as Possible!

WOD: Fight Gone Bad

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.

Stimulus/Focus: How hard can you push for 1 minute, or 5……… Compare your score from the first week of January if you did it.

Masters RX: 14/10 wall ball, 55/35 barbell, step ups

Cool Down: Alternating Tabata Superman/Hollow Rock Holds

Warm-up: Coach’s Choice

Strength/Skill: Review the movements

WOD: The CrossFit Total

Back Squat

Shoulder Press

Deadlift

Stimulus/Focus: You will have 15 minutes to find your 1 RM for each movement. Compare this to your score from the first week of January if you did it.

Cool Down: 1000 Meter Row/800 Meter Run/2000 Meter Bike Erg/1.5 Miles Assault Bike

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!