WOD Archives

WOD WOD, August 28, 2019

August 27, 2019

Gassed up

Warm-up
A) Hip Flow / Glutes
B) Extended BB Sqat breakdown / Prep / Bar Placement etc
Front Squat (Weight)
E3M x5

3 Reps (3sec pause first rep)

Set 1 – 50%
Set 2-5 – 60%

*After each set complete
30sec per side KB OH hold

Metcon (AMRAP – Reps)
3 Rounds for reps:

60 Second Ass Bike calories
REST 30
60 Second Russian Swing
REST 30
60 Second Ab mat Sit up
REST 30

Rx : 24/16kg KB

COOL DOWN
Foam Roll remainder of the session

WOD WOD, August 27, 2019

August 26, 2019

Balls to the Wall

Warm-up
A) Banded Hip / Banded Lat Combo
B) 5 x 30/30 row with buddy
*In Rest alt Banded Glute bridge / 8-10 x Beat Swings
* Increase pace each effort
Metcon (AMRAP – Reps)
Team Chipper Conditioning

AMRAP 20:

300 DU
150 Wall balls
100/85 cal row
Max MU’s in remaining time ring or bar

Rx 9/6kg

OPTIONS:

Dubz : 180 total / 450 singles
WB : Reduce Load / Goblet squat
MU : C2B Pull up / Pull up / Transition

Core / Stability
Post WOD Midline Mayhem – 12-15 minutes in pairs

40m SA KB FR carry P/side
40 Second Plank Hold
40m SA KB Suitcase Carry P/side
40s side plank ( 20 s Per side )
20 Second L seat from Rings

*Resting buddy to clock watch
*Load up KB/quality on the bodyweight movements

*Scaling option for rings: Parallettes/ DB’s on floor

WOD WOD, August 26, 2019

August 25, 2019

GRACE

Warm-up
A) Power Clean and Jerk breakdown/flow in between each position
Power Clean (Weight)
Power Clean Waves every 2:30 x 9

Wave 1 : 4-3-2 reps
(70-75-80%)
Wave 2 : 4-3-2 reps
(75-80-85%)
Wave 3 : 4-3-2 reps
(80-85-90%)

*Perform # strict HSPU between sets – sub max / repeatable rep range

Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

*6min cap

If not Rx…
Pick a challenging weight you can keep moving

*Repeat from Feb 2019

CrossFit Kids WOD, August 26, 2019

August 25, 2019

Crossfit pre-teens week 6!!!

Warm-up
Wheelbarrow race

Handstand warm ups 3 rounds
10 x cat cow
10 x shoulder rotation
10 scap push ups

WOD WOD, August 25, 2019

August 24, 2019

Sunday Funday

Warm-up
Full Body Flow
Glutes
Ass Bike pacing
Metcon (Time)
In Pairs, complete 10 rounds ( 5 each )

20/15 cal Bike or Ski ( 1 minute cap )
10 x Double KB DL
30m x Double KB Farmers Carry
30m x Double KB Front Rack Carry
200m Run

*Tag buddy in on the bike when finished run

*Bike : Sustained pace – hold RPM all the way through
*KB : Complex must be completed unbroken – this dictates load

Flexibility / Mobility
Extended recovery – roll out / trigger point etc

WOD WOD, August 24, 2019

August 23, 2019

Thrust we must
Pelvic Floor workshop going down at The Chamber from 9 am – 11 am today. NO open gym etc.

Metcon (AMRAP – Reps)
In Pairs

A1) AMRAP 7:

Max cal row

3min rest

A2) AMRAP 7

10-12-14-etc Thrusters
10-12-14-etc Burpees over bar

*Share reps evenly

3min rest

A3) AMRAP 7

Max cal row

Score: Max cals + Total reps

Rx : 42/5 / 30kg

WOD WOD, August 23, 2019

August 22, 2019

Tap n GO!!!

Warm-up
A) Athletic Flow / Glutes
B) DL Prep – Class BB beakdown coaches call
Deadlift (Weight)
E3M x 5:

1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
1×5 @ 70%
1×8-10 @ 40%

*Tap and Go reps
*After each set 100m Jog

Metcon (Time)
Crossfit Endurance

4 Rounds for time:

400m Run
50 DU
12 KB Swings
1min rest

Rx 24/16
Rx + 32/24 (must be unbroken)

18min cap

OPTIONS:
Dubz : 25 / 75 x singles
KB Reduce Load

Friday Feelzzz WOD, August 23, 2019

August 22, 2019

Open Prep 2019

Snatch Balance (1×5)
E2MOM x 5

Add load over 5 sets

Overhead Squat (1×1)
E2MOM x 5 sets:

Build to a heavy single from the racks.

Aim to increase from 2 weeks ago.

Muscle-ups (10 sets of chosen reps)
EMOM x 10 Minutes:

Pick rep range aiming to increase from 2 weeks ago.

Bar Muscle-ups (Max reps)
Chest-To-Bar Pull-ups (Max reps)
Pull-ups (Max reps)
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

WOD WOD, August 22, 2019

August 21, 2019

REGEN Session
Hellova week up to this point and on the other side. Today you will have 2 options :

A) Specific corrective "regen" movement / Banter
B) A filthy aerobic rowing session

Warm-up
SESSION FLOW

10min General warm-up
5min explanation/organization
20min Mobility/strength/rowing conditioning
5min pack up
15min foam roll/stretch

Necessities
BUDDY AMRAPS FOR QUALITY and BANTS:

A1) AMRAP 10 – with a buddy M4M

12 DB Bicep curls (each arm)
12 Seated banded row (wrap around feet)
Accumulate 30sec KB OH hold (each side)

No rest between AMRAPs

A2) AMRAP 10 – with a buddy M4M

12 Banded face pulls
12 Half kneeling Palof press (12 each side)
Accumulate 30sec dead hang
No rest between AMRAPs

Metcon (Distance)
CARDIO OPTION :

15 Rounds of :

60 Second Row ( m )
15 Second Rest

*Program into C2
* Stay on the rower for duration

COOL DOWN
STRETCH SESSION
90sec Lizard pose (each side)
90sec Pigeon pose (each side)
2min foam roll (each side)

Olympic Weightlifting WOD, August 22, 2019

August 21, 2019

The Rebuild Wk 1

Metcon (Weight)
Snatch high pull + Power snatch

E2:30
1x (2+1) @ 50%
1x (2+1) @ 55%
5x (2+1) @ 60%

*Record 60%
Metcon (Weight)
Clean high pull + Power clean

E2:30

1x (2+1) @ 50%
1x (2+1) @ 55%
5x (2+1) @ 60%

*Record 60%
Metcon (Weight)
Front squat + Jerk

E3M

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

*Record 70%