WOD Archives

WOD WOD, October 11, 2019

October 10, 2019

Pre Birthday Skill WOD

Metcon
SKILL EMOM’s

EMOM 10
1- 1-2 Rope climb
2- 5-15 Push up (unbroken)

2min rest

EMOM 10
1- 45sec Ski
2- 20sec Flutter Kick

2min rest

EMOM 10
1- 5-10 TTB (unbroken) or 5 Strict Pull ups
2- 30sec Plank

*Spread the class to different EMOM’s in pairs,
*4 pairs at each EMOM

OPTIONS:
Rope: 30’s practice / floor pulls
Push ups: knees/Abmat
TTB: Straight leg raises

COOL DOWN
Group Stretch / Fake tan appointments

Olympic Weightlifting WOD, October 10, 2019

October 9, 2019

Cycle 9: Tempooooo Week 4

Metcon (Weight)
5sec Snatch Deadlift (to power position) +
Snatch

E2M

1×2 @ 50%
1×2 @ 60%
1×1 @ 65%
1×1 @ 70%
1×1 @ 75%
5×1 @ 77%

Metcon (Weight)
5sec Clean deadlift (to power position) +
Clean

E2M

1×2 @ 50%
1×2 @ 60%
1×1 @ 65%
1×1 @ 70%
1×1 @ 75%
5×1 @ 77%

Metcon (Weight)
Pause Split Jerks
(1sec pause in dip & catch)

2×2 @ 50%
2×2 @ 60%
2×2 @ 70%

WOD WOD, October 10, 2019

October 9, 2019

Barbell Insanity

Warm-up
A) Shoulder opener:
3 Sets of:

5 x Sumo stance inchworm walkouts
5 x Down Dog into Cobra
5 x Push Up with "T" Rotation at top
30 Seconds Double underplay

B) PS Breakdown

Power Snatch (Weight)
Power snatch waves

5 Rounds (As an EMOM)

Min 1: 3 TnG Power snatches
Min 2: 2 TnG Power snatches
Min 3: 1 Power snatch

*Stay same for min 1,2,3 but increase
each round

Metcon
E2M x5

5 Power snatch
35 DU

Rx 42.5/30

OPTIONS

PS: Reduce weight
DU: 50 Singles

COOL DOWN
Group Stretch / Birthday get up discussions

WOD WOD, October 9, 2019

October 8, 2019

Leg Day

Warm-up
A) Bike / Ski 5 x 30/30
B) 3 Sets of :
10m x Spiderman Lunge
10m Duck walk
10m x Banded Lateral monster walks R/L
30 Second x Wall Sit
Front Squat (Weight)
Front squat + Back squat

E3M x 6

3 FS Straight into 6 BS

Set 1: 50%FS
Set 2: 60%FS
Set 3-6:70%FS

Metcon (Time)
MIDLINE MONSTER

10-20-30-40-50 Abmat Sit ups
*20 Russian swings after each set

Rx 24/16
*15min cap

COOL DOWN
Banded Hips x 2 Mins p/side
Seated straddle x 3 mins

WOD WOD, October 8, 2019

October 7, 2019

Hustle The Shuffle

Metcon (Calories)
4min on/2min off x4 Sets:

400m Run
12 DB box step overs
Max cal Bike / ski in time remaining

Rx : 22.5/15kg x 2

OPTIONS

Run: Reduce distance/Ski
Step overs: Reduce load/Height of box

Core / Stability
Midline Endurance ( full round continuous )

10 Second side plank P/side
20 Second Hollow Hold
30 Second low Ring Support
100m Walk recovery

*Buddy up, Buddy 2 can start work when buddy 1 heads out for walk

WOD WOD, October 7, 2019

October 6, 2019

Sprint Finish

Warm-up
A) 3 Sets:

30 Second reverse grip passive hang
10 x Glute Brideges w/1 sec pause
10 x Shoulder taps from kneeling position
5 x SA KB Press into 20m OH carry P/side

B) HPC tech

Z- Press (Weight)
E3MOM x 4

8 x Z Press 3111
Into
8 x Feet elevated RR

*Build in load on Press, stick to tempo

Metcon (Time)
For time : 10 minute cap

3-6-9-12-15-18-21

Bar facing burpee

*5 x HPC after each set of burpees

Rx : 50/35kg
RX + 60/40 ( Burpees must be a jump )

OPTIONS:
Burpees : Step Over / Nurpees
HPC : Reduce Load

COOL DOWN
Post WOD corrective

8 x Cat cow
8 x Rocking Adductor P/side
8 x Bird dog ( 4/4 )
8 x T spine rotation ( 4/4)

x 2-3 sets

WOD WOD, October 6, 2019

October 5, 2019

SUNDAY FUNDAY

Metcon (Time)
Individual piece

CONDITIONING 101

Every 6 Minutes x 5 sets

30 sec DBall March 55/35kg
15/10 CAL Assault Bike (60sec cap)
400m Run
REST REMAINDER OF 6 MIN BLOCK

P1 Leave on the 0
P2 Leave on the 2
P3 Leave on the 4
P1 will then leave on the 6…

RX+ Cals: 20/15 (sub 60s)
Run: Reduce distance if required/row

** Record slowest round.
** Aim for CONSISTENT rounds

WOD WOD, October 5, 2019

October 4, 2019

Super Saturday

Metcon (AMRAP – Reps)
In Pairs, sharing reps as pleased

AMRAP in 30 Minutes

100 x Cal Row
100 x Double KB Front rack reverse lunges
100 x Kipping HSPU
100 x Dubz

*Every 5 Minutes, Including 0, 200m team farmers carry with same bells as lunges

Rx 20/12kg x 2
Rx + 24/16kg x 2

OPTIONS:

KB : Reduce Load / BW
HSPU : 1 x Ab mat / Push Ups
Dubz x 2 singles

WOD WOD, October 4, 2019

October 3, 2019

Buddy 11.5

Metcon (AMRAP – Rounds and Reps)
Crossfit Open 11.5 – In pairs

AMRAP 20

5 Power cleans
10 TTB
15 Wall balls

*Round 4 round
Rx 65/45

OPTIONS:

PC: Reduce load
TTB: Straight leg raises
WB: Height/weight

Power Clean (Weight)
Post-WOD Lifting – with your buddy

1RM Power clean

*Score is combined weight between you two

*10 Minute cap

Friday Feelzzz WOD, October 4, 2019

October 3, 2019

Those Week Before The Open 2020 Feelzzz

Deadlift (5×4)
Every 3 mins x 5 sets:

A1 – 4 x Deadlifts @ 70%

Super Set

A2 – 4 x Shoulder Press @ 70%

Shoulder Press (5×4)
Pull-ups (5 x ME)
Every 2 mins x 5 sets:

B1 – 1 x Unbroken ME of Strict Pull ups

Super Set

B2 – 1 x UB ME of Push ups

Pre Open 2020 Test (Time)
Pre Open Feelzzz

6 Rounds For Time:

10 DB Cleans 1x 22.5/15kg
10 DB Push Press ""
15 m DB OH Lunge
10 TTB

Rest 60 sec