WOD Archives

Friday Feelzzz WOD, March 20, 2020

March 19, 2020

All of those juicy, tasty Feelzzz

Deadlift (1×1)
Every 4 mins x 5 sets:

Working off last weeks %.

Set 1: 65% for 1 Rep
Set 2: 75% for 1 rep
Set 3: 85% for 1 rep
Set 4: 95% for 1 rep
Set 5: 100+ % for 1 rep

Super set

Ring Dips

Ring Dips (1 x Max Effort)
5 sets of Max Efforts till failure.

Strict or Kipping

Record your lowest amount of reps acheived.

Scale to box or banded ring dips.

Metcon (4 Rounds for reps)
4 x 3 mins on; 3 mins off

7 t2b
14 hspu
7 t2b
14 cal assault bike

*Max double unders in time remaining.

Scaling:

t2b – knees to chest, straight leg raises, knee raises, v- ups or v-tucks.

Rx+:

hspu – strict

Olympic Weightlifting WOD, March 19, 2020

March 18, 2020

Cycle 3: Jerks & Pulls Wk 4

Snatch (Weight)
EMOM 15

1 @ 65%

*first 5 sets are warm ups

Clean and Jerk (Weight)
E90sec x10

1 Clean + 3 Jerks @ 65%

*1sec pause in catch of each jerk
*first 5 sets are warm ups

Snatch Pull (Weight)
E90sec x7

1 Sn high pull + 2 low hang Sn high pulls @ 100%Sn

*Set 1 & 2 are warm up sets
*pause at bottom of low hang

Front Squat (Weight)
E2M x5

work upto 1×2 @ 75-85%

*no misses

WOD WOD, March 19, 2020

March 18, 2020

Sally Robins

Weighted Pull-ups (Weight)
E3M x5

5 Strict pull ups

*Adding weight

After each set perform 30sec med ball pec hold

Metcon (AMRAP – Rounds and Reps)
AMRAP 18 – in pairs

3000/2700m Row
(Men: 500m each, Ladies: 450m each)

In remaining time complete (Round 4 Round)

3 Strict pull ups
6 Push ups
9 Air squats

FOCUS: Consistent rowing intervals then quick rounds

SCORE: Rounds & reps of 3-6-9 combo

MODZ:

Pull ups: Jumping, ring rows
Push ups: knees, ab mat

CrossFit Kids WOD, March 19, 2020

March 18, 2020

Crossfit Teens week 7

Warm-up
3 Sets

5 x Inchworm + Down Dog
10mtr Bear Crawl
20 sec Passive Hang
10 Scap pull ups

Back Squat (E2MOM 3 reps x 5 sets )
Aim to increase load each set

Once load adjusted work kipping progressions

Metcon
TNT

12 deadlifts
9 hang power cleans
6 shoulder to overhead
400m run

3 rounds, no rest between!

WOD WOD, March 18, 2020

March 17, 2020

Sprint Finish

Metcon (Weight)
Squat clean + FS Combo

E2M

Set 1: 1+5
Set 2: 2+4
Set 3: 3+3
Set 4: 4+2
Set 5: 5+1
Set 6: 6+0

Weight: 60/40ish

*If you are not confident with the clean, opt for a power clean into front squat

Metcon (Time)
Sprint Finish

10 x DB 2 Shoulder
20 x Box Jump Overs
30 x Wall Ball
400m x SPRINT

*Waves to leave every 2 minutes

RX 55/35kg
Rx + 65/45kg

MODZ

DB : Reduce Load
BJ : Step Up and Over
WB : Reduce Load / Height / Distance

WOD WOD, March 17, 2020

March 16, 2020

Push n Pull

Functional Body Building
Rotating EMOM 15

1. 6 x Dual KB Z Press @20X1
2. 6 x Feet Elevated Ring Rows @ 2020
3. REST

*Build load to a tough set of 6 on the KB Press

Metcon (AMRAP – Reps)
Rotating EMOM 18 Minutes ( 6 Sets )

40sec – KB hold

40sec – Bike

40sec – 1 Rope climb (15ft) + AMRAP burpees

SCORE: Burpees

Rx 2×20/12
Rx+ 2×24/16 & RC to top

*All start on the KB hold

MODZ:
KB hold: reduce load
RC: 2 rope pulls from floor

WOD WOD, March 16, 2020

March 15, 2020

Breath n Move

Metcon (Time)
3 RFT – 15min hard cap

20 Deadlifts
20 SA DB STO (10/10)
20 DB Box step ups
2min rest btw rounds

Rx 60/40 & 22.5/15

MODZ

DL: Reduce load
DB STO: Reduce load
Step ups: reduce load

Necessities
15 Min open cap , M4M with a buddy

30 Second Ring FLR
8 x Standing Banded Palof Press/side @2020
30m x KB Offset Carry each side ( FR / SC )

*Keeping this one cruisy, float around, rest as needed, focus on quality

WOD WOD, March 15, 2020

March 14, 2020

SUNDAY Conditioning co.

Metcon (Calories)
With a buddy…BIKE or SKI

5-4-3-2-1min ON
5-4-3-2-1min OFF

For total cals
*Break up however you like

Two options:
1. If you feel good, go for it
2. If you don’t feel good, flush it out and be happy moving.

POST WOD PUMP SESH

50-40-30-20-10
Banded biceps
Banded triceps

WOD WOD, March 14, 2020

March 13, 2020

Super Saturday Gut Check

Metcon (Calories)
AMRAP 25 – Teams of 3

P1:
Row (max cals)

P2:
150 KB swings 24/16
150 Wall balls
150 Burpees

P3:
Rest

Rx+ 32/20

*Change as you like (2 people working, 1 person rest)
*Must complete all swings then WB then burpees
*Any time left… Get around the rower!

WOD WOD, March 13, 2020

March 12, 2020

Sizzled

Hang Power Snatch (Weight)
E90sec x10

1 x Hang Power Snatch
+
1 x Power Snatch

50-60%

Metcon (AMRAP – Reps)
With a partner

AMRAP 12 – R4R

30 DU
5 Ground to overhead

*increase 1 GTO each round
*Record total team GTO

Rx 40/30

Option : Power snatch or clean and jerk

MODZ
Dubz : 20 / 50 singles
BB : Reduce load – Clean , shrap reps

Holds and Carries
Post-WOD Strength

5 sets (each) with a buddy
Sandbag/deadball carry
60m

*Choose weight where you can hold correct form

FOCUS: Breathing, positioning and SLOW walking