WOD Archives

CrossFit Kids WOD, September 5, 2019

September 4, 2019

Crossfit Teens Week 7

Warm-up
300m Run

3 rounds
– 10 good mornings using wall and loop band
– 10 fwd/10 back glute walks
– 10 single leg ded with kb (5 per side)

Deadlift (Weight)
Deadlift E2:30MOM 6X5
15-20 Secs Ring supports in between
Option Low ring push up support
/ Push Up support on floor
***control Bar both up and down, perfect positioning***
Metcon
5 sprint rounds for time

6 cal bike/ski
9 ball slams
12 air squats (perfecto, to wall ball)
100m farmers wlk (heavy!)
rest 60 secs

EXTRA CREDIT
Core – tabata plank – standard/L/R/high plank

3 way buddy shoulder stretch

WOD WOD, September 4, 2019

September 3, 2019

OPEN WOD 13.2
God save us. This is by far the one I fear the most ( Chief )

Warm-up
A)AMRAP 5
Lat activation (8/8)
Bear crawl
Glute Bridge
10 KB swings

B)Barbell prep

Push Jerk (Weight)
E2M x 5 sets

a)
3 x Push jerks (from floor)
b)
3 x Weighted pull ups

*Working up to heavy triple both movements

*Partner 1 on push jerk,
partner 2 on PU, swap E2M

Weighted Pull-ups (Weight)
*Record top load
*Scale to BW C2B / BW / Pause Banded
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24" / 20"

Rx 52/35, 24/20"
*Same weight on the bar
*Record TOTAL REPS

OPTIONS:
STO/DL: Lighten the load
BJ: Step ups

COOL DOWN
Banded lats (90sec per side)
Calf smash (foam roller or KB handle)

WOD WOD, September 3, 2019

September 2, 2019

Fire Starter

Warm-up
A) Extended Couch stretch high/low
B) Wod simulation: Row / skip / plank
Metcon (Time)
Conditioning / skill

For time:

4 rounds w/ a buddy

P1:
500/450m Row

P2:
15 Sit ups + 35 DU’s
*Rest remainder time

*18 Min cap

OPTIONS:

DU: 30sec of practice/ 60 singles

Post WOD PUMP
10mins w/ a buddy

2 rounds of:

30 Walking lunge steps
30 Banded good mornings

*1 person lunge
*1 person on good mornings

WOD WOD, September 2, 2019

September 1, 2019

Legless

Warm-up
3x 30on/30off

Bike
Banded squat/Medball cleans/Medball squat
KB deadlifts/Russian swing/Swing

Front Squat (Weight)
E3M x5

3 Reps (3sec pause first rep)

Set 1 – 50%
Set 2 – 60%
Set 3-5-70%

*After each set complete
40sec per side KB OH hold

Metcon (Time)
For time:

27-21-15-9 Wall balls
27-21-15-9 DB snatch

*10min cap
Rx 22.5/15

OPTIONS

DB: Lighten the load
WB: Reduce height/weight

Post WOD PUMP
4 sets w/ buddy:

P1: 15 Seated banded row w/
1sec pause
P2: Lizard position pose
(R leg 1 set, L leg the next)

WOD WOD, September 1, 2019

August 31, 2019

Get Comfy

Metcon (Calories)
With a partner, pick either Bike or Ski

24mins Max cals

*Every 4mins (inc 0:00) complete
8 Synchro SDHP (24/16 KB) &
8 Synchro burpees

*One person works each 4min block
Metcon
#PUMPSESH

50-40-30-20-10
Banded Biceps
Banded Triceps

WOD WOD, August 31, 2019

August 30, 2019

Super Saturday – HOLD ON!

Metcon (Time)
100 x cal row
*Buddy Holds BB in FR @ S2OH weight

80 x S2OH 50/35kg
*Buddy Hangs from pull up bar

60 x Pull Ups
*Buddy Holds DB at Belly 55/35kg

40 x BBJ
*Buddy holds HS hold against wall / Push up support

400m Team Sprint to finish

WOD WOD, August 30, 2019

August 29, 2019

Functional Friday

Warm-up
2x 40sec on/20sec off
1- Ski
2- Plank
3- Hang/Kip on Rings
4- DB press 20sec R/20sec L

Accessory
Corrective Strength – 12mins

3-4 Sets with a buddy

8-10 x DB Bench Press ( from glute bridge position ) 3-0-1-1
8-10 x Lateral box step-ups 20" or less
8-10 x SA DB Row 1-1-2-2 ( 2 count pause at lat )
20sec weighted Wall sit ( with KB in FR)

Metcon (AMRAP – Reps)
EMOM 20
1- 15/12cal Ski
2- Max dball to box 30"
3- 10 Toes to rings
4- 15 HSPU
5- Rest

*All starting on Ski
*40sec cap on each station
*Score is Dballs… only Rx if you hold all other numbers

RX : 55/35kg
RX + : 65 / 45kg

OPTIONS:

Ski : Work for 40 seconds
DB : Reduce Load
T2R : Attempts / AHAP
HSPU : 40 second max / 1 x Ab mat / open standard / DB Push Press

Friday Feelzzz WOD, August 30, 2019

August 29, 2019

Open Prep Week 3 🙂

Flexibility / Mobility
20 on 10 off x 8 rounds:

Thoraic opener on roller holding barbell in snatch grip on the floor.

Warm-up
2 Rounds:

10 x Banded Pull Aparts
10 x Banded Behind the neck Pull Aparts
10 x Banded Overhead Squat
5 x Banded Sotts Presses

Snatch Balance (5×3)
Every 2 mins x 5 sets:

3 good quality reps.

I want all 5 sets at the same weight.

Aim to be around 50/60 % of your OH Squat.

Focus today is speed under the bar and catching in full depth squat.

Overhead Squat (1×1)
*** Week 3***

Every 2 mins x 5 sets:

Work up to a heavy single.

Aim to increase from last week.

Muscle-ups (5 sets of #reps)
*** Week 3 ***

Every 2 mins x 5 sets:

Pick rep range, aiming to increase from last week.

We have dropped sets and increased rest.

Bar Muscle-ups (5 sets of #reps)
Chest-To-Bar Pull-ups (5 sets of #reps)
Pull-ups (5 sets of #reps)
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk

Olympic Weightlifting WOD, August 29, 2019

August 28, 2019

The Rebuild Wk 2

Metcon (Weight)
Snatch high pull + Power snatch

E2:30

1x (2+1) @ 50%
1x (2+1) @ 55%
1x (2+1) @ 60%
4x (2+1) @ 65%

*Record 65%
Metcon (Weight)
Clean high pull + Power clean

E2:30

1x (2+1) @ 50%
1x (2+1) @ 55%
1x (2+1) @ 60%
4x (2+1) @ 65%

*Record 65%
Metcon (Weight)
Front squat + Jerk

E3M

1x (2+2) @ 50%
1x (2+2) @ 60%
5x (2+2) @ 70%

*Record 70%

WOD WOD, August 29, 2019

August 28, 2019

The longest yard

Warm-up
A) Animal Flow
B) Chippa build-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 22:

21 Box jumps
400m Run
15 DB Snatch
9 Burpee pull ups
1min rest after each round

Rx 22.5/15

*Focus on long consistent
pace rather than max effort

OPTIONS:

DB: Lighter
BJ: Step ups
Burpee PU: Jumping, KB high pull

Post WOD PUMP
3 sets/10mins w/ a buddy M4M

30 Banded bent over rows
30 Banded bicep curls