WOD Archives

WOD WOD, December 24, 2019

December 23, 2019

Mayhem Madness

Metcon (3 Rounds for reps)
Thank Crossfit Mayhem!
In Pairs
0-8mins
100/80cal Row
30 Synchro bar facing burpees

8-16mins
100/80cal ski
30 synchro bar facing burpees

16-24mins
100/80cal bike
30 synchro bar facing burpees

*Start anywhere
*7min cap on each block
*if you finish early – extra rest!

WOD WOD, December 23, 2019

December 22, 2019

Stop n Go Monday Chippa

Metcon (Time)
Stop n Go Chipper.

For Time
75 DU
25 Wall balls
400m Run
25 Deadlifts
25 TTB
25 Deadlifts
400m Run
25 Wall balls
75 DU

Rx 60/40
*30sec rest after each movement
*18min cap

OPTIONS

DU: 50 reps or 100 Singles
Run: 400m Row or 30/24cal Bike
DL: reduce weight

Gymnastics
Post WOD midline

Tabata hollow hold

WOD WOD, December 20, 2019

December 19, 2019

Friday Flushing

Metcon
Simple Condition.

2 Sets – Change every 5mins

a) 4min bike

b) 4min row

c) 600m Run (400m mark then 200m mark)
(you should get at least 1min rest with this, scale back if not)

*Aim for consistent pace rather than max efforts
*No extra rest between sections
*WIND IT BACK FOR THE BIG DANCE

OPTIONS
Run: Reduce to 400/ Ski for 3mins

Olympic Weightlifting WOD, December 19, 2019

December 18, 2019

Cycle 12: End of year Maxout!

Clean and Jerk (Weight)
E30sec x5mins
1 @ 50%

Then

15mins to work upto max
*go every 90sec/2mins

Snatch (Weight)
E30sec x5mins
1 @ 50%

Then

15mins to work upto max
*be smart in your jumps and go every 90sec/2mins

Front Squat (Weight)
12mins to work upto a heavy single

WOD WOD, December 19, 2019

December 18, 2019

EMOM Lyfe
Good time to start winding down for the Chrissy comp gang

Warm-up
30sec on/30sec off x2
1- Ski
2- Hollow Hold
3- Nurpee
4- Plank
5- Rope pull from floor
Metcon (Calories)
EMOM 20 ( 4 sets)

1. 15/12 cal ski ( inside PU rig )
2. 6/6 x DB HC and J
3. 12 x Burpees
4. 40 second DB hold
5. 1-2 x Rope Climbs

*All rounds have 40 second cap mmmm
*Start anywhere
Rx : 22.5/55/35kg

Necessities
Unilateral finisher M4M w/buddy x 3-4 sets

8 x P/side SL Box Step up ( 2111 ) box @ below knee height
8 x p/side seated SA Arnold press ( Hold KB in opposing FR )

WOD WOD, December 18, 2019

December 17, 2019

TootyBooty

Warm-up
3 rounds
Skip
KB Deadlift/Russian swing/SDHP
Spiderman lunge/Banded squat/Medball banded squat
Back Squat (Weight)
E3M x5 – 70-80%
*5mins to work upto working weight then start clock
Min 1: 2 reps
Min 2: 4 reps
Min 3: 6 reps
Min 4: 4 reps
Min 5: 2 reps

Metcon (Distance)
CARDIO OPTION

30/30 x 15 sets

Row for metres

Interval pace : 2km TT average split ie: 1.45/500

*This is repeatable.. if you cant hold split pace, back it off!

Metcon (AMRAP – Reps)
AMRAP 12

35 DU
10 KB swings 24/16
5 Wall balls

Rx+ 32/24 (must do Rx standards)
*Increase by 5 wall balls each round
*Score is number of total wall ball
*Drop your bell and we drop you 😉

OPTIONS:

DU: Same rep for singles
Swings: Reduce load/Russian
WB: Reduce height/weight or goblet squat with ball

WOD WOD, December 17, 2019

December 16, 2019

Speed n Skill

Warm-up
Lat mobility

3 rounds
100m jog
Hang power clean progression
rig progression (dead hang/scap pull-ups – beat swing – pull up)

Holds and Carries
Gymnastics Strength (Pre-WOD)

EMOM 15

1- 3-6 Strict C2B/PU/banded PU/Tempo ring row
2- 3-6 Barbell roll outs/30sec gymnastics plank hold
3- 30sec HS hold/double KB OH hold

Metcon (AMRAP – Reps)
AMRAP 15
5 Hang power cleans
5 Pull ups
100m Run
30sec rest

*Add 2 reps to HPC & PU each round
Rx 50/35
Rx+ C2B

Score: total number of hang power cleans completed
*Aim for consistent movement rather than redlining

OPTIONS:
HPC: Reduce weight
PU: Ring rows
Run: 100m Row/10cal bike or ski

WOD WOD, December 16, 2019

December 15, 2019

Merry Liftmas

Warm-up
A) Full-body gym length athletic warm-up
B) Glute Flow
Deadlift (Weight)
0-10mins – E2M x 5:
3 x Deadlift working upto 75-85% ( Not max )

10-20mins – E2M x 5 :
3 x Push press working upto 75-85%%

20-30mins:
@Conversational pace AMRAP – M4M

6 Strict ring dips/Banded ring dips/Parallette dips
6/6 Heavy DB rows

*Week 3 of 3 for this strength session

COOL DOWN
2 Mins p/sde banded hip flexor
2 mins p/side banded lats

WOD WOD, December 15, 2019

December 14, 2019

Sustainable Sunday FT The Mobility coach
Coach Tal in the house dropping an hour’s worth of mobility BOMBS…

An absolute must!

WOD WOD, December 14, 2019

December 13, 2019

Super Saturday Chipolte

Metcon (Time)
In Pairs

800m Run
50 x HSPU / HR Push Up
75 x KB Swings
100 x Cal Row / ski
75 x DB Box Step ups ( same KB ) OR Step down Box jumps
50 x Pull Ups / RR
800m Run

*Share everything as pleased