WOD Archives

WOD WOD, August 5, 2019

August 4, 2019

Monday Mashin

Warm-up
A) Shoulder opener
B) 30/30 x 12 Minutes ( 3 sets )
1 : 1 x wall walk to hold x 20 seconds
2: 8 x scap pull-ups / 8 x beat swings
3. Dubz play
4. Banded Hip Thrusts
Metcon (AMRAP – Reps)
6 rounds for total reps ( 3 of each alt. )

A1 : AMRAP 2:30

40 x Dubz
12 x DB Devil Press 22.5/15kg x 2
20 x Dubz
Max Reps Toes 2 Bar in remaining time

A2: AMRAP in 2:30

40 x Dubz
12 x KB Box Step Ups – Open standard 24/16kg / 24/20"
20 x Dubz
Max Reps HSPU in time remaining – strict

*Rest 2:30 Between A1 and A2
*Score equals combined reps of T2B and HSPU

OPTIONS:

HSPU : Open standard
T2B : High Low / V up / Ab mat sit up
Dubz : 20 / 10 OR 60/30 singles
Step Up : Decrease load
Devil Press : Single arm / decrease load

FLOW :

*Buddy up with someone shifting the same weights 1 work 1 rest to create space

COOL DOWN
Post WOD extended stretch – calves / hips / low back

WOD WOD, August 4, 2019

August 3, 2019

Run day

Metcon (Calories)
25min cap with a partner

3k Run
Max cals bike/ski in remaining time

Run broken up into 800-400-200-100m each
Run capped at 16mins

Metcon
#pumpsesh

50-40-30-20-10 Banded Bi’s & Tri’s

WOD WOD, August 3, 2019

August 2, 2019

Saturday Savages hehe
Some ol fashioned GRUNT work… get it!

Metcon (Time)
With a buddy, for time:

125 x wall ball
100 x burpees
75 x Toes 2 Bar
100 x DB snatch
125/110 x cal row

WB 20/10lbs
DB 22.5/15kg

WOD WOD, August 2, 2019

August 1, 2019

Fruity Fridays

Warm-up
A) Barbell Flow P/C
Hang Power Clean (Weight)
Barbell cycling & Pressing prep

E3M x5

1 Power clean + 2 hang power cleans

*Flowing movement rather than too heavy & stops
*After each set complete 5/5 KB Press (Standing & Light)

Metcon (AMRAP – Rounds and Reps)
AMRAP 4 mins x 3

Buy in: 10 Power cleans

Then rounds of

9 HSPU
9 Box jumps
1min rest after each AMRAP

* Round 2 is 6 HSPU & 6 Box jumps
* Round 3 is 3 HSPU & 3 Box jumps

Rx 60/40

OPTIONS:

PC: Reduce load although not too much
HSPU: Open standard/ Ab mats/ L-sit DB/KB pressing
BJ: Step ups

Friday Feelzzz WOD, August 2, 2019

August 1, 2019

All up in the Feelzzz…

Power Clean Complex (1×3)
Every 2 mins x 5 sets:

Build to a max of the following;

1 x Power Clean
2 x Hang Power Clean

Metcon (AMRAP – Rounds)
12 Min Amrap – In Pairs

6-9-12-15-18-ETC.
*Ring Dips
*Dumbbell Front Squats 2×22.5/15kgs

P1 does 6 reps of both
P2 does 6 reps of both

Then 9 and 9 etc etc

Scaling:

Ring Dips – Parralette Dips or Push ups
DB Front Squat – decrease weight

Metcon (Time)
For Time – In Pairs:

Cash In – 80/60 cal Bike

40 V-Ups
40 KB Clean and Jerks – 24/16kg
40 Box Jump Overs – 24/20in
40 KB Clean and Jerks
40 V-ups

Cash Out – 80/60 cal Bike

*** Share Reps***

Rx Plus

Kb – 32/20kg
Box – 30/24in

Scaling:

Kb – decrease weight
Box – decrease height or step overs

Olympic Weightlifting WOD, August 1, 2019

July 31, 2019

Maximum Effort Week 2

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 @ 95%

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 @ 95%

WOD WOD, August 1, 2019

July 31, 2019

Thrills n Skillz

Warm-up
WOD simulations EMOM 10 (40/20 )

Ski
side plank 20/20 R and L
Step up 20/20 R and L
Plank
Skipping

Metcon (AMRAP – Reps)
Odd Objects n skillz : EMOM 24

1- 15/12cal Ski
2- 30sec dball hold 55/35
3- 10 DB box step overs 2×22.5/15 (20")
4- 30sec FR hold 20/12
5- 40sec max Double Unders
6- Rest

*Score is DU
*40sec cap each station

Accessory
Post WOD reset

M4M – AMRAP 10-12
1- 20 slow bent over rows (Plate)
2- 10 slow hammer curls (Plate)
3- 20sec Superman hold
4- 8 per side KB FR lunge steps (fwd)
(KB in oppsite side to step)

WOD WOD, July 31, 2019

July 30, 2019

Black Jack

Warm-up
A) Athletic gym flow – DL prep

Glute pulls
Frankies
Toe Touch
Drinking bird
Lateral lunges
Rotation lunges
Spiderman lunges
Glute monster walks

B) DL Barbell breakdown

Deadlift (Weight)
E3M for 15 (5 sets)
Working up-to 80-85%

2 Dead-stop dead lifts (no TnG, no dropping from top)

*In rest: 100m jog

*STRICT form, no pooping dog reps
*% are a guideline

Metcon (Time)
Buddy Crossfit Triplet

With a partner; 3 rounds each; 18min cap

400m run
21 sit ups
15 KB Swings

Rx 24/16
Rx+ 32/20 (must be unbroken)

OPTIONS:

KB: Reduce load/height

COOL DOWN
Banded Hips / Seated Straddle

WOD WOD, July 30, 2019

July 29, 2019

Tuesday Breathaaaa

Warm-up
Barbell tricep smash (1min p/side)
Couch stretch (1min up, 1min down)

Warm-up

Groups of 3
40sec on/20sec off x 2
P1: Row
P2: Bike
P3; R1 Inchworm; R2 10 Nurpees

Metcon (Time)
Conditioning : Teams of 3 – Indian File
24min cap

30/24cal Bike
30/24cal Row
30 Burpees

3min rest
(When last person finishes)

30 Burpees
30/24cal Row
30/24cal Bike

*2min cap on machines
*Must wait for person in front
before moving forward

Accessory
Post WOD Pump

Post WOD chest pump
400m Medball pec walk with a buddy

*Change every 50m
*Hold the standard on the carry

WOD WOD, July 29, 2019

July 28, 2019

FRAN
July benchmark – last completed January of this year!

Warm-up
A) General: Full body Flow

Necessities
B) Specific Warm-up

Alt EMOM 10 (5 each)

1)
1 Squat clean
10sec rest
1 Cluster (squat clean thruster)
(work at 50% clean)

2)
10sec Hang
10sec rest
10sec Beat swing

Pre Fran Primer
EMOM 5
5 Thrusters +
5 Pull-ups

(drop reps to 3 or 4 if need be,
this is a primer, not a WOD)

Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

10min cap

Rx 42.5/30

This is THE benchmark:
We need all out intensity,
Maximum effort and
Maximum cheering/support!

OPTIONS:

BB: Reduce load ( prioritize ROM )
PU: 15-12-9 or RR

COOL DOWN
Extended recovery protocols: Foam Roll, buddy smash, hydrate etc