WOD Archives

WOD WOD, February 10, 2020

February 9, 2020

Pushing Tin

Push Jerk (Weight)
Paused Push Jerk – From Racks

E2M

3-3-3-3-3

*2 Count pause bottom of dip
*2 Count pause in catch
*Work positions not maxes

Push Press if required

Metcon (2 Rounds for reps)
AMRAP 8
15 x Step Down BJ
12 x T2B
9 x S2OH

REST 4 MINUTES

AMRAP 8
9 x S2OH
12 x T2B
15 x Step down BJ

Rx 52.5/35kg
BJ 24/20"

1 round : 36 reps

MODS
BB: Reduce load
T2B : H/L, Leg raise , V-up, Sit up

WOD WOD, February 9, 2020

February 8, 2020

Sunday Ski Sustain
Making bis and tris Aerobic 😉 OOOOFTT

Metcon (Distance)
In Teams of 4

Every 4 minutes x 6 sets complete :

60 second ski for meters
60m DB farmers Carry ( Heavy )

Flow : Continuous Conga line

*Each team mate rotates through the ski on the minutes
*Carries MUST take 60 seconds or less

Score = team total m on screen at completion

Core / Stability
Midline Finishers

20 Second L Hang / Tuck Hang
40 Second Plank
60 Seconds rest
x 4

WOD WOD, February 8, 2020

February 7, 2020

Super Saturday

Metcon (AMRAP – Rounds and Reps)
2 Part buddy AMRAP

a) AMRAP in 12 Minutes

6 x C2B Pull Ups
6 x DB Box Step Up on and over ( 2 x DB )
9/6 x bike (+1 cal each round )

REST 4 MINUTES

b) AMRAP in 12 Minutes

6 x Burpee over rower
3 x DB 2 Shoulder
9/6 x Cal row (+ 1 cal each round)

*1/2 class on a) / half class on b)

Db load 22.5/15kg x 2
DB load 55/35kg x 2

VARIATIONS

C2B: Chin over / Jumping / RR
DBBSU: Reduce Load / 1 x DB / BW
Burpee : Nurpee / step over
DBall: Reduce load / sandbag cleans

WOD WOD, February 7, 2020

February 6, 2020

Friday Shoulder Bouldering

Z- Press (Weight)
E4MOM x 3 Sets

Min 1 : 6 x BB Z Press @ 3011
Min 2 : 8 x DB Row p/side @ 2111
Min 3 : 30-60 FLR – rings
Min 4 : FULL REST

*Quality and Tempo focus!

Metcon (5 Rounds for reps)
E4M x5

300m Run
15 KB Swings
15 Strict HSPU

*Reduce HSPU each round 15-12-9-6-3
*3min cap each round

Rx 24/16
Rx HSPU: Men from floor; Women from 10kg plate & abmat

VARIATIONS:

Run: Row 300m
KB: Reduce load/Russian swings
HSPU: drop reps to 10-8-6-4-2/open standard/DB strict press

Friday Feelzzz WOD, February 7, 2020

February 6, 2020

Flexual Feelings on Friday

Metcon (Time)
Flexual Feelings on a Friday.

From 0-15 mins:

Shoulder Press – Work to a heavy single for the day.

W.up:

5 reps @ 50%
4 reps @ 60%
3 reps @ 70%
2 reps @ 80%
1 rep @ 90-95%
1rep @100+ %

Rest 15-20 mins – get set for wod.

From 20 mins on the clock:

Handstand Helen from Hell 🙂

In pairs – share as pleased.

1200m Run
63 KBS @ 24/16
36 HSPU

Rest 2 mins

800m Run
42 KBS
24 HSPU

Rest 2 mins

400m Run
21 KBS
12 HSPU

Scaling:

Run – 800/400/200m
KBS – 16/12 kg or less
HSPU – 1 or 2 ABMAT, Boxed Pike HSPU or Pushup

Shoulder Press (1×1)

Olympic Weightlifting WOD, February 6, 2020

February 5, 2020

Cycle 2: Basics Wk2

Metcon
Muscle Sn + OHS

EMOM 5: 1+2

Bar only
Snatch (Weight)
1 rep E90sec x10

1-5: work up
6-10: 60-65%

Clean and Jerk (Weight)
1 rep E90sec x10

1-5: work up
6-10: 60-65%

Back Squat (Weight)
E3M x5

Work upto 1×5 @ 70%

*if you did last week, increase 2.5kg

WOD WOD, February 6, 2020

February 5, 2020

Skillz pay the Billz

Holds and Carries
Pre WOD Strong prep

In Pairs
400m walk together
1 person take a sandbag/Deadball
1 person take a medball

*Swap every 50m

The sandbag/deadball should be reasonably light
Go 1 weight down to what you normally use

Metcon
3x AMRAP 5; 2min rest/organise after each
a)
Practice rope climbs/foot work/floor pulls
if competent: EMOM 5 – 1-2 RC/Legless RC

b)
Practice DU
if competent: EMOM 5 – 35 DU

c)
Toes 2 Bar Progression – Work tight kip / straight legs
if competent EMOM 5-10 *Must be consecutive

*This is not for max reps, it is for up-skilling and
sharpening techniques/skills
*Should be treated as a skill/recovery day

*30sec cap per EMOM

COOL DOWN
Recovery / easy day

Time left after is spent with lacrosse/foam roller
Focus on glutes/quads/lats

*Coach to take the mobility session

CrossFit Kids WOD, February 6, 2020

February 5, 2020

Crossfit Teens Week 1

Warm-up
Gav Game…?

Loop band walk
fwd/back/sides
3 rounds
10 tempo air squats
10 inchworm walkouts
10 shoulder taps

Front Squat (E2MOM 5×5 )
5×5 E2MOM

Handstand in between sets
– Free/wall
– Wall walk
– Box assisted walk to stacked pos

Metcon
2 x 3RFT

10 wall balls
10 kb swings
10 hang power clean

Rest 3 mins, repeat

Options
Wall ball – wb squat
KBS – Russian/American
HPC – deadlift

WOD WOD, February 5, 2020

February 4, 2020

Fire breathing

Metcon (3 Rounds for reps)
Three-peat efforts
3 rounds

10 power cleans
15 burpees over bar
30 Wall balls
15 burpees over bar
10 power cleans

3min rest btw rounds

Rx 50/35
Rx+ 60/42.5
(7min cap each round)

VARIATIONS:

PC: Reduce load (quick singles)
Burpees: Step/Nurpees
WB: Reduce load/height

Power Clean (Weight)
(at 30min mark of WOD, we start lifting)
Post WOD heavy power clean double

E2M x5

*Work upto heavy 2RM or stay light, your choice
*drop and reset, no TnG

WOD WOD, February 4, 2020

February 3, 2020

Dirty 30’s

Warm-up
a) Upper body Flow
b) TGU Tech

Necessities
TGU – skill session/body priming

10 Minute AMRAP for quality

Alt sides Turkish get-ups

*Weight: slight increase to last 2 weeks, or, the same
* Record load and total reps for reference not for competition

Metcon (Calories)
In teams of 3:

A)
Max Calorie bike in 9 minutes on a 30 second rotation

P1 : Bike
P2 : DB Hold
P3 : Rest

REST 3 Minutes

B)
Max Calorie ski in 9 minutes on a 30 second rotation

P1 : Ski
P2 : KB FR Hold
P3 : Rest

*Each team mate will have 6 efforts to accumulate total cals
*Can not start bike / ski until Hold is set
*Reward the pacer ( 60 second interval )

Rx :
Ball55/35kg
KB / 20/12kg x 2