WOD Archives

WOD WOD, August 13, 2019

August 12, 2019

Sustain is the aim

Warm-up
A) Banded Lats x 2 Mins
B) WOD simulation x 2 sets ( 30/30 )
30s Ring Row
30s side plank L
30s side plank R
30-second ski
30s scap Push up
Metcon (AMRAP – Reps)
Sustained Conditioning

30 second Strict Pull up
30 second rest
30 second KB rack hold
30 second rest
30 second ski erg
30 second rest
30 second hollow hold
30 second rest

x 6 rounds ( 24 minutes )

Score= Cals + PU’s

RX : KB : 24/16 x 2

OPTIONS:

Strict Pull Ups : Banded / Ring Rows

COOL DOWN
Squat Recovery – Post wod

Buddy Quad Smash
Banded Hips
Couch Stretch

WOD WOD, August 12, 2019

August 11, 2019

Booty Burn

Warm-up
A) Squat Prep / Hip Flow / Glutes
B) Barbell Flow: RDL / Front Squat / Back Squat / Good Morning
*Use the empty bar to find optimal positioning / ROM
Metcon (Weight)
Squat Volume :

15mins to find heavy set – max 5 attempts

FS + BS Combo

7 Front squats straight into 13 Back squats

Metcon (Time)
For time: "Row Burpee"

500m Row
30 Bar Facing Burpees

*New wave on rowers ever 3mins
*No time cap

Necessities
3 sets/10mins – with a buddy M4M

6/6 Bulgarian split squats BW
15 Banded pull aparts

*If unable to complete in class, stick back after class !

WOD WOD, August 11, 2019

August 10, 2019

Sunday Graft
Simple Sunday Grafting …. Hard work that works

Metcon (Calories)
Every 3 minutes x 10 rounds :

45 second bike / ski effort

*Scored as a solo workout ( total cals)
*Done correctly , legs / arms should feel like Jelly early days, don’t hold back

Accessory
Hammy heaven after all the quad work

3 sets

12 x heavy ass dual KB deficit deadlifts
Superset
30 x second weighted plank

WOD WOD, August 10, 2019

August 9, 2019

Saturday Intervals

Metcon (AMRAP – Reps)
90sec on/ 90sec off x 3

a)
150m Run +
Max wall balls

b)
150m Run +
Max V-ups

c)
150m Run +
Max KB swings
Rx 20/12
Rx+ 24/16

*Score is combined WB + V-Ups + Swings
*Pair up, you go I go style

WOD WOD, August 9, 2019

August 8, 2019

The Crossfit

Gymnastics
Gymnastics Skill Session

EMOM 10

1) 1-3 Ring/Bar MU’s
2) 3-5 Gymnastics kip Pull up
3) 3-7 Butterfly/kipping PU
4) 7-10 Ring Row + 5-10 Beat swing

Metcon (Time)
For Time – 12min cap

6-9-12-9-6

Burpees over bar
Front squats
C2B Pull ups

Rx: 60/42.5

OPTIONS

FS: Weight
C2B: PU, jumping, Ring rows

COOL DOWN
Couch Stretch
Banded Lats

Friday Feelzzz WOD, August 9, 2019

August 8, 2019

Boy O Boy Wowee, let’s catch those Feelzzz

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

5 Snatch Balance from racks @ 50 % of your Overhead Squat.

Overhead Squat (1×1)
Every 2 mins x 5 sets:

Build to a heavy single over 5 sets.

Muscle-ups (10 sets of chosen reps )
EMOM X 10 MINS:

A). Choose reps of either ring or bar muscle ups.

B). Chest to bar

C). Pull ups (kipping, bands or jumping)

Chest-To-Bar Pull-ups (10 x chosen reps)
Pull-ups (10 x chosen reps)
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004

In Pairs – work round for round.

Scaling:

Hspu – 1 or 2 abmats or box pike hspu

PC – decrease load to challenging load but with good form.

Olympic Weightlifting WOD, August 8, 2019

August 7, 2019

Maximum Effort Week 3

Snatch (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%+

Power Clean and Split Jerk (Weight)
E3M

1×2 @ 50%
1×2 @ 60%
1×2 @ 70%
1×2 @ 75%
1×2 @ 80%

WOD WOD, August 8, 2019

August 7, 2019

Is Strong is Good

Warm-up
A) Gym length athletic flow
B) Monster walks Superset Scap pull apart
C) Yoke demo
Yoke Carry (Weight)
15m Unbroken Yoke Carry

*Load includes weight of YOKE

20 minutes of play time learning a new skill
Metcon (AMRAP – Rounds and Reps)
In Pairs : AMRAP in 15 Minutes

1000m Row
20 x Ring dips
30 x DB 2 Shoulder 55/35kg
40 x Tall Box Jumps 30 / 24"

*Share all reps as pleased

RD : Ring Push Up
DB : Reduce Load
BJ : Reduce Height / step ups

COOL DOWN
Group stretch with Coach

WOD WOD, August 7, 2019

August 6, 2019

Death Race
A comptrain staple… never misses!

Warm-up
Pull Up prep x 3 sets

8 x Banded lat act p / side
8 x Half kneeling KB press p/side
10m x Spiderman Lunge
10m x Baby crawl – slow
100m Jog

Gymnastics
Weighted Pull up Volume

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

Death Race (Time)
5 Rounds for time

15/10 x Cal Ass Bike
10 x Burpees

*Reset monitor each round

10 Minute cap run in 2 waves
Support and encouragement is key – get behind each other !

Accessory
Post WOD Accessories: Pair up R4R

4 x 8-10 Single DB Hammer curl
4 x 12-15 skinny banded face pulls

WOD WOD, August 6, 2019

August 5, 2019

Saved by the Barbell

Warm-up
A) General warm-up
B) Barbell warm up – all things clean/ thrusters

Necessities
Pre WOD DB accessories
Alt EMOM 10 – w/ a buddy

P1: 12 SA DB squats (6/6)
P2: 100m SA farmers carry

*Wait for each other before changing

Clean (Weight)
Competition Barbell Conditioning

EMOM 5
5 TnG clean and jerks 50%ish

EMOM 5
3 TnG squat cleans 60%ish

E30sec for 5mins
1 Cluster 70%ish

5mins to hit max Allstars complex
1 squat clean
1 FS
1 Thruster

*% are guidelines

COOL DOWN
Quads / Hips / Shoulders