WOD Archives

WOD WOD, August 21, 2019

August 20, 2019

Hump day Rump day

Warm-up
A) Hip Flow / Glutes
B) Squat Prep
Tempo Back Squat variety (Weight)
E3MOM x 5

3 Back squats

Rep 1: Tempo (3-0-1-1)
Rep 2: 3sec pause ( 1-3-1-1 )
Rep 3: Normal ( 1-0-1-1 )

*Start at 40% and work up-to no heavier than 75%

*After each set perform 3 x seated box jumps

*Goal is to find balance and control rather than weight

Metcon (AMRAP – Rounds and Reps)
High Intensity Accessory

AMRAP 12:

12 KB walking lunges (6/6) – 1 Offset KB in FR
12/9 Ring dips
10 KB Box step ups
12 Sit ups

*Steps ups go up by 2 each round ( 1 per leg )

Rx + MU into RD

OPTIONS :

KB : Reduce Load
RD : RD : Ring Push Up / Push Up

COOL DOWN
Foam Roll Quads / Glutes / Hams

WOD WOD, August 20, 2019

August 19, 2019

The WODfather

Warm-up
A) Gym length flow
B) Barbell tech, PC and PJ
Metcon (Time)
Pairs Chipper: 27 Minute running cap

Part A)

For time ( 20 minute cap )

Row 1000/800m
22 x PC and Push Jerk
22 x C2B Pull Ups
Row 800/600m
16 x PC and Push Jerk
16 x C2B Pull Ups
Row 600/400
10 x PC and Push Jerk
10 x C2B Pull Ups
Row 400/300

RX : 50/35kg

Part B) ( 7 minute cap )

Build to a Heavy Power Clean and Push Jerk with buddy – combine total load lifted

*If you complete part A) before 20 minute cap, move straight to part B)

OPTIONS :

BB : Reduce Load
C2B : Chin over bar / Jumping / Ring Rows x 2

Metcon (Weight)
Record combined load of best lifts
Power Clean and Push Jerk (Weight)
Power Clean to Push Jerk max

Record individual top lift

COOL DOWN
LONGGGGGG Stretch with coaches

WOD WOD, August 19, 2019

August 18, 2019

Monday EMOMATHON
A massive shout out to all Chamber ALLSTAR’s teams and supporters. What a weekend you all put on. Full praise is deserved to you all and THANKYOU for representing The Chamber!

Warm-up
A) Partnered shoulder opener
B) Handstand progressive warm-up
C) Move into skill portion of the session

Skill
4 Rounds for quality, load, and fun ( 16 Minutes total )

Block A ) 2 Minutes
Spend 90 seconds working on HS walks / Handstand hold endurance ( wall )
The remainder of 2-minute block REST / Transition( 30 Seconds )

Block B ) 2 Minutes
100m Heavy Farmers Carry – Load up Dumbells / KBs
*If you can jog with it its too light, this should take over a minute!

*Buddy up working on alternate blocks completing 4 efforts on each

Metcon
EMOM x 7 ( same minute )
8 x Wall Ball
8 x Toes 2 Bar ( 12 sit ups )

Rest 3

EMOM x 7 ( same minute )
8 x KB Swings
8 x Burpees

RX : 24/16kg, 9/6kg WB
RX + : 10 reps per movement per round
50 second cap per round

OPTIONS:

WB : Reduce load / Goblet Squat
T2B : High low / Knee raise
KB : Reduce load
Burpee : Nurpee

WOD WOD, August 18, 2019

August 17, 2019

Sunday Runday

Metcon (AMRAP – Rounds and Reps)
Back on the sustainable Sunday fitness train…

In Pairs

AMRAP In 26

400m x run
30/20 x Cal bike / ski
200m x run
15/10 x cal Bike / ski
100m x KB Front rack carry

*1 player works , 1 rests
* Each player completes same effort before moving forward ie: Run 400m each then progress to bike / ski
*Aim for 80 % effort on all efforts , avoid the redline

OPTIONS

First bike / ski effort : 22/15 cal

Core / Stability
Midline endurance surprise 😉

WOD WOD, August 17, 2019

August 16, 2019

Saturday Spice n Rice
All the best to the 5 Chamber ALLSTARS teams competing this weekend. Get down in your Chamber get up and support these champions!

Metcon (AMRAP – Rounds and Reps)
Teamwork makes the Dream work

AMRAP 25 – with a partner

400m x Partner run
10 x Synchro burpees
20 x DBall over shoulder 55/35
30 x Synchro sit ups
400m x Partner sandbag run
10 x Synchro burpees over bar
20 x Partner deadlifts 85/55
30 x Synchro sit ups

*Run is together, share sandbag however

WOD WOD, August 16, 2019

August 15, 2019

Friday Frothaz

Warm-up
2 Rounds of
40sec on/20sec off
1- Bike
2- Skipping
3- 5/5 DB press
Shoulder Press (Weight)
E3M x 5 Sets, building:

3 x Strict Shoulder Press
5 x Push Press

*5/5 DB row after each set – Heavy

Metcon (Calories)
Friday Breather EMOM

EMOM x 21

1. 45 Second x Cal Bike
2. 50 x Dubz
3. 12 x DB snatch (not Alt… 6/6)

*45 Second cap per round
*22.5/15kg RX

OPTIONS:

DB : Reduce Load
Dubz : Practice !
Cals : 45 second max

COOL DOWN
Foam Roll: Spend the remainder of session rolling out

Olympic Weightlifting WOD, August 15, 2019

August 14, 2019

Maximum Effort Week 4

Snatch (Weight)
E2M

5×2 @ 50%

Clean and Jerk (Weight)
E3M

2×3 @ 50%
1×2 @ 60%
1×2 @ 70%
1×2 @ 75%
1×1 @ 80%
1×1 @ 85%
1×1 @ 90%
1×1 @ 93%
1×1 @ 97%
1×1 @ 101%
1×1 @ 102%+

WOD WOD, August 15, 2019

August 14, 2019

Digging Deep

Warm-up
Athletic Warm-up :
Glute pulls
Toe touches
Inchworms
Footy kicks
Lunge w/ rotation
Burpee broad jumps
5 shuttles increase the pace

*dead hang & beat swing after each

Metcon (Time)
Every 10mins for 3 rounds :

800m x run
20 x Toes 2 Bar
10 x burpee box jumps

*8min cap each round
*Score is slowest round

Necessities
3 sets/10mins – with a buddy M4M

6/6 SL Step up (slow)
15 Banded seated row

CrossFit Kids WOD, August 15, 2019

August 14, 2019

CrossFit Teens Term 3 Week 4!!!

Game
Hungry Hippo’s

Gymnastics
Weighted Pull ups!

E3MOM x 5 : 5 x Weighted / Strict Pull ups

Set 1 @ BW
Set 2/3/4 @ weighted
Set 5 @ BW

Scale
Set 1 : 10 x Ring Rows
Set 2/3/4 : 5 x Banded from J hooks
Set 5 : 10 x Ring Rows

*After each set perform 30 Second KB weighted hollow hold

Metcon

WOD WOD, August 14, 2019

August 13, 2019

Hump Day buddy Play

Warm-up
A) 2 Sets of :

10 x Cat-Cow
10 x Rocking Adductor
10 x Wrist Planches
10 x T spine rotations
10 x Lat Pulses
10 x Quadruped scap push-ups

B) Power Snatch Tech

Hang Snatch (Weight)
E2M x 6 Sets:

3 x Snatch Pull
2 x Power Snatch
1 x Hang Snatch

*Build to 80-85 % P/ Snatch

Metcon (AMRAP – Rounds and Reps)
Team Chipper

15 Minute AMRAP

9 x Rope Climbs
18 x Power Snatch (must be sets of 3 each)
27 x Kipping HSPU (must be sets of 3 each)

RX : 50/35kg
RX PLUS : 60 / 40kg

OPTIONS:
Rope : AHAP / Floor Pulls ( 3:1)
P / snatch : Reduce Load
HSPU : Ab mat / Open standard / Push Ups

COOL DOWN
Any remaining time in session: Stretch with mates