WOD Archives

WOD WOD, September 26, 2019

September 25, 2019

The long game

Metcon (Time)
4 Rounds for time:

300m Run
8 C2B pull ups
12 Burpee to target
8 TTB
50 DU
2min Rest after each round

*Start rounds 2 & 4 from the bottom
*25min cap

OPTIONS:
Run: Row
C2B: PU/Jumping/Ring rows (12)
BBJ: Burpee step ups
TTB: Straight leg raises
DU: 50 Singles

COOL DOWN
Extended recovery: Roll, smash, bands, banter

CrossFit Kids WOD, September 26, 2019

September 25, 2019

Crossfit Teens Week 10

Warm-up
Dodge Ball

3 rounds
200m run
10 shoulder taps
30 sec hang
3 x wall walks

Skill
Gymnastics skills

Alt EMOM 12

Min 1 – #pull ups/10 kip swings
Min 2 – 20 sec handstand hold/wall walk to handstand

Metcon (Time)
3 rounds for time
300m run
6 pull ups
12 burpees
18 kb deadlifts

***rest 60 sec between rounds***

Options
Run – 200m
Pull ups – ring rows
Burpee – nurpee
Deadlift – light load

WOD WOD, September 25, 2019

September 24, 2019

“Nitrous”

Accessory
All Things Lunges

E2M x6

Set 1 & 2: Double KB Farmer hold lunges
Set 3 & 4: Double KB FR lunges
Set 5 & 6: SA OH lunges (up 1 arm, back the other)

*From Rig to rower and back
*After each set complete 5 Tempo ring rows
*Change weights up or down as needed

Metcon (Time)
"Nitrous" – Invictus Benchmark

For Time:

1000m Row
50 Thrusters

Rx 42.5/30

No time cap 🙂

*Start new wave every 6mins
*Lots of encouragement for wave 2 finishers 🙂

OPTIONS:

BB : Reduce Load , or for those battling with mobility double KB

WOD WOD, September 24, 2019

September 23, 2019

Breath / Carry / Crawl

Metcon (Calories)
Teams of 3 : 2 x 12 Minute AMRAPS

A1) AMRAP in 12

Calorie Assault bike

*Each player leaves on the minute – gets 4 efforts each of 45 seconds

*In rest : 40m bear crawl

A2) AMRAP in 12

Ski Erg for cals

*Each player leaves on the minute – gets 4 efforts each of 45 seconds

*In rest : 40m Farmers Carry crawl

*Score equals both machines combined calories

GOAL : SUSTAINABLE EFFORTS

Sustain : Pick an RPM / Split and hold ie:

I will aim for 75rpm bike / 1500c/ph ski

Accessory
AMRAP 12 – M4M w/ a partner
10 Gorilla Row’s
10 Pallof press (5/5)
10 Push up
10 SL glute bridge (5/5)

WOD WOD, September 23, 2019

September 22, 2019

Elizebeth

Hang Clean (Weight)
E3M x6:

3 Hang squat cleans

*working up in weight to a heavy triple… no fails or grinding

*After each set complete:
100m jog

Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

Rx 60/42.5
*Power Clean
*10min cap

OPTIONS:

PC: Reduce load
Ring dip: Paralette dip/Def push up/push up

COOL DOWN
Post-WOD recovery

Chest stretch
Lower back stretch

WOD WOD, September 22, 2019

September 21, 2019

Super Sunday

Metcon (Calories)
In Pairs :

4 Minutes on/ 4 Minutes off x 32 Minutes ( 4 sets each )

Round 1 and Round 3 :

12 x Double KB Front Rack reverse Lunges
400m Run
Max Cal ski or row in time remaining

Round 2 and Round 4:

12 x Burpee box jump over
400m run
Max cal Bike in time remaining

*Score equals total calories on both mchines.

KB : 20/12kg
BJ : 24/20"

OPTIONS:

KB : Reduce load / BW
BJ : Nurpee / Step Up
Run : 300m

WOD WOD, September 21, 2019

September 20, 2019

Follow that leader

Metcon (AMRAP – Rounds and Reps)
AMRAP 27 : Teams of 3; R4R4R:

12/9cal row
9 Double DB Push Press
6 C2B
3 Dball 2 shoulder

Rx 22.5/15 & 55/35

*Once you finish dballs you must complete:
150m run ( active rest )

*Next player commences row as soon as final DB 2 Shoulder has been completed by player ahead

*These are sprint rounds…. keep the load moderate on all movements to avoid clutter !

OPTIONS:

PP : Reduce Load / KB’s
C2B : Chin over bar , Jumping , RR
DB : Reduce Load
Run : 40 Second bike

WOD WOD, September 20, 2019

September 19, 2019

OPEN WOD 11.4
Delicious

Necessities
14mins w/buddy:

10 x PVC Discloates
6/6 SA DB push press
30/30m DB OH Carry
10 x Scap Pull-ups / Beat swings / Pull-Ups
30 Second Glute prep – walks/thrusts/ squats

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

OHS: Reduce weight / Change squat pattern if unable to OHS
RMU: BMU/Burpee C2B-PU/Burpee jumping PU

COOL DOWN
Buddy smash of choice

Friday Feelzzz WOD, September 20, 2019

September 19, 2019

End the week right in the Feelzzz

Deadlift (1×1)
Pull/Push Super Set:

Every 4 Mins x 5 sets:

Set 1: 5 Reps
Set 2: 4 Reps
Set 3: 3 Reps
Set 4: 2 Rep
Set 5: 1 Rep

Super Set A1 & A2

Shoulder Press (1×1)
Pull-ups (5 sets of ‘x’ reps)
Pull/ Push Gymnastics:

EMOM x 10

Odd Minutes – ‘x’ reps of Pull ups

Even Minutes – ‘x’ reps of Push ups

Push-ups (5 sets of ‘x’ reps)
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

WOD WOD, September 19, 2019

September 18, 2019

Power to the People

Metcon
Pre-fatigue lifting:

EMOM 21
1- 15/12 cal bike
2- 15 Sit ups
3- 3 Power cleans (drop & reset)

Rx 70/45

*45sec cap on bike
*Start on Bike

OPTIONS:

Sit ups: reduce reps to 12
PC: Reduce weight

Power Clean (Weight)
E3M x5

3 TnG Power cleans (working upto 3RM)

*after each set: 5 Slow strict straight leg raise/knee raise

COOL DOWN
Buddy smash of choice