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: Clean (2 x 2 x 2 x 2 x 2 )

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute GAFAP
1 Clean (165/115)(115/75)
1 Kettlebell Swing (1.5/1)(1/25#)
1 Strict Push Up
*Add one rep to each movement each round.

Stimulus/Focus: This will be hard on the grip. The cleans will be in singles. Go unbroken on the KB swings. Your score will be the last complete round you did plus any extra reps. For example, if you got to the 7th of 9 strict push ups, your score would be 8 + 25. You got through the round of 8 and then got 9 cleans, 9 swings, and 7 push ups.

Cool Down: Tabata Candlestick Raises

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (10 x 10)

Use 60% for all sets. Lift on a 2-minute clock.

WOD: 15 Minute AMRAP
10 Floor Press (135/95)(95/65)
20 Alternating Step Lunges
30 Ab Mat Sit Ups

Stimulus/Focus: This workout is a little bit of everything–chest, legs, midline. Aim to get 5 rounds.

Cool Down: Tabata L-Hangs

Warm-up: Coach’s Choice

Strength/Skill: Ring Work

WOD: 15 Minute AMRAP
3 Ring Muscle Ups (Masters RX-6 chest to bar pull ups)
30 Double Unders

Stimulus/Focus: This workout is designed to allow you to practice an advanced gymnastics movement while cardiovascularly fatigued.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Thruster (3 x 3 x 3 x 3 x 3 x 3 )

Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: 4 RFT (20 Minute Cap)
10 Thrusters (75/55)(55/35)
10 Pull Ups
10 Wall Balls (20/14)(14/10)
10 Burpees

RX+: 20 reps of each movement

Stimulus/Focus: This workout is meant to tax your lungs. It will be a cardiovascular strain. Try to do all work unbroken if possible. Rest as little as needed to make that happen.

Cool Down: 500 Meter Row

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 3 )

Use 85% of your 1 RM for all sets. Lift on a 2-minute clock.

WOD: For Time (25 Minutes)
1000-800-600-400-200
Meter Run
10-8-6-4-2
Deadlifts (225/155)(155/105)

Stimulus/Focus: All legs! The weight should be moderate. Push hard on the run.

Cool Down: 3 Rounds
5 Barbell Rollouts
20 Barbell Hops

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: Push Jerk (5 x 4 x 3 x 2 x 1 )

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: Eva Strong Partner WOD
5 RFT (No Time Cap)
24 Double Unders – each
19 Toes to Bar – split between partners
2 Clean and Jerks 205/135 – split between partners
400m Run – together

Stimulus/Focus: A Hero WOD for slain Uvalde teacher Eva Mireles who was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years. Push hard in this WOD to remember those who push hard for us everyday.

Cool Down: Partners’ Choice

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5)

Start at75% and get AHAP.  Lift on a 3-minute clock.

WOD: 20 Minute AMRAP
5 Back Squats (115/75)(75/55)
5 Burpees
5 Pull Ups

Stimulus/Focus: All the things–weightlifting, cardio and gymnastics. The short rep scheme should allow you to go unbroken and to keep moving. Aim for 15 rounds.

Cool Down: Tabata  Diagonal Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements and Get Ready for Diane!

WOD: Diane

21-15-9 
Deadlifts, 225# / 155# 
Handstand Push-ups

Stimulus/Focus: Benchmark time! Set a great PR!
Masters/Teens RX: 155/105
Masters Only: Seated DB Presses (35/20)

Cool Down: ROMWOD