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

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%

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)