WOD WOD, August 15, 2019
Digging Deep Warm-up Athletic Warm-up : Glute pulls Toe touches Inchworms Footy kicks Lunge w/ rotation Burpee broad jumps 5 shuttles increase the pace *dead hang & beat swing after each Metcon (Time) Every 10mins for 3 rounds : 800m x run 20 x Toes 2 Bar 10 x burpee box jumps *8min cap each…
READ MOREOlympic Weightlifting WOD, August 15, 2019
Maximum Effort Week 4 Snatch (Weight) E2M 5×2 @ 50% Clean and Jerk (Weight) E3M 2×3 @ 50% 1×2 @ 60% 1×2 @ 70% 1×2 @ 75% 1×1 @ 80% 1×1 @ 85% 1×1 @ 90% 1×1 @ 93% 1×1 @ 97% 1×1 @ 101% 1×1 @ 102%+
READ MOREWOD WOD, August 14, 2019
Hump Day buddy Play Warm-up A) 2 Sets of : 10 x Cat-Cow 10 x Rocking Adductor 10 x Wrist Planches 10 x T spine rotations 10 x Lat Pulses 10 x Quadruped scap push-ups B) Power Snatch Tech Hang Snatch (Weight) E2M x 6 Sets: 3 x Snatch Pull 2 x Power Snatch 1…
READ MOREWOD WOD, August 13, 2019
Sustain is the aim Warm-up A) Banded Lats x 2 Mins B) WOD simulation x 2 sets ( 30/30 ) 30s Ring Row 30s side plank L 30s side plank R 30-second ski 30s scap Push up Metcon (AMRAP – Reps) Sustained Conditioning 30 second Strict Pull up 30 second rest 30 second KB rack…
READ MOREWOD WOD, August 12, 2019
Booty Burn Warm-up A) Squat Prep / Hip Flow / Glutes B) Barbell Flow: RDL / Front Squat / Back Squat / Good Morning *Use the empty bar to find optimal positioning / ROM Metcon (Weight) Squat Volume : 15mins to find heavy set – max 5 attempts FS + BS Combo 7 Front squats…
READ MOREWOD WOD, August 11, 2019
Sunday Graft Simple Sunday Grafting …. Hard work that works Metcon (Calories) Every 3 minutes x 10 rounds : 45 second bike / ski effort *Scored as a solo workout ( total cals) *Done correctly , legs / arms should feel like Jelly early days, don’t hold back Accessory Hammy heaven after all the quad…
READ MOREWOD WOD, August 10, 2019
Saturday Intervals Metcon (AMRAP – Reps) 90sec on/ 90sec off x 3 a) 150m Run + Max wall balls b) 150m Run + Max V-ups c) 150m Run + Max KB swings Rx 20/12 Rx+ 24/16 *Score is combined WB + V-Ups + Swings *Pair up, you go I go style
READ MOREFriday Feelzzz WOD, August 9, 2019
Boy O Boy Wowee, let’s catch those Feelzzz Snatch Balance (5×5) Every 2 mins x 5 sets: 5 Snatch Balance from racks @ 50 % of your Overhead Squat. Overhead Squat (1×1) Every 2 mins x 5 sets: Build to a heavy single over 5 sets. Muscle-ups (10 sets of chosen reps ) EMOM X…
READ MOREWOD WOD, August 9, 2019
The Crossfit Gymnastics Gymnastics Skill Session EMOM 10 1) 1-3 Ring/Bar MU’s 2) 3-5 Gymnastics kip Pull up 3) 3-7 Butterfly/kipping PU 4) 7-10 Ring Row + 5-10 Beat swing Metcon (Time) For Time – 12min cap 6-9-12-9-6 Burpees over bar Front squats C2B Pull ups Rx: 60/42.5 OPTIONS FS: Weight C2B: PU, jumping, Ring…
READ MOREWOD WOD, August 8, 2019
Is Strong is Good Warm-up A) Gym length athletic flow B) Monster walks Superset Scap pull apart C) Yoke demo Yoke Carry (Weight) 15m Unbroken Yoke Carry *Load includes weight of YOKE 20 minutes of play time learning a new skill Metcon (AMRAP – Rounds and Reps) In Pairs : AMRAP in 15 Minutes 1000m…
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