WOD Archives

WOD WOD, July 12, 2019

July 11, 2019

Friyay Scramble

Warm-up
A) Athletic flow x 5 Minutes
B) BB tech – All movements
Clean and Jerk Complex (Weight)
1 x Power Clean
1 x Push Press
1 x Push Jerk
1 x Split Jerk

E2.00 x 7 :

*Building

Metcon (Time)
Post Lifting Burner: 6 Set CAP (12mins)

90sec on/30sec off

10 x Heavy KB swings
*Max wall balls in remaining time

*Continue until 90 wall balls complete

Rx : 24/16kg 9/6kg
Rx+ 32/20kg

OPTIONS :

Reduce Bell Load
Reduce Ball Load / Goblet squat

Gymnastics
PLAY :

10 Minutes of handstand walk play

*Every 5 attempts = 20 second hollow

Friday Feelzzz WOD, July 12, 2019

July 11, 2019

Friday Night Delight 🙂

Metcon (Time)
In Pairs – Part A

For time (00:00 – 10:00)

60 Double Unders
10 Thrusters
60 Double Unders
20 Thrusters
60 Double Unders
30 Thrusters

Rx – 50/35

Scaled – 40/25kg or less and single skips x2

Remainder of time : Rest

Metcon (Time)
Part B – In Pairs (round for round)

5 Rounds for time (10:00-20:00)

20 Double Unders
10 T2B

Scaling

Single skips x2
t2b – knees 2 chest, knee raises, v-ups or sit-ups

Metcon (Time)
This is a two part workout
15 Minute Time Cap

Part A – In Pairs (Round for Round)

4 Rounds for Time:

8 Front rack Lunges
4 Bar facing Burpees
8 Front rack Lunges
4 Bar facing Burpees
4 Muscle-ups

Rx – 50/35 kg

Scaled – 40/25kg or less

M/up – 4 x Ring Rows + 4 x Push ups

1 Hang Clean + 2 Front Squats (1×3)
1 Hang Clean + 2 Front Squats (3 successful unbroken reps)

Once the 4 rounds are completed, use the remaining time to find max weight of the following complex
Metcon (AMRAP – Rounds and Reps)
In Pairs – share reps

This is a 15 min AMRAP ascending ladder

8 Cal A.Bike
8 KB snatch
12 Cal A.Bike
12 KB snatch
16 Cals
16 KBS
20 Cals
20 KBS
24 Cals
24 KBS
28 Cals
28 KBS
32 Cals
32 KBS
Etc

Rx – 24/16 kg

Scaling – 20/12 or less

Olympic Weightlifting WOD, July 11, 2019

July 10, 2019

Cycle 6: Snatch & Back squat Wk 3

Snatch (Weight)
Every 2:30mins

1×3 @ 50%
1×2 @ 60%
1×2 @ 70%
1×1 @ 75%
1×1 @ 80%
1×1 @ 85%
1×1 @ 87%
3×1 @ 90%

Clean and Jerk (Weight)
Every 3mins

1x (2+2) @ 50%
1x (2+2) @ 60%
1x (2+2) @ 70%
1×1 @ 75%
1×1 @ 80%
1×1 @ 85%

Back Squat (Weight)
Every 3mins

1×1 65%
1×1 75%
1×1 85%
1×1 95%
1×1 101%+

*If you did the Crossfit class today.
No maxing now, instead of squatting you get snatch pulls!

WOD WOD, July 11, 2019

July 10, 2019

Gas it

Warm-up
Johnson Primer – x 2 Rounds

Cat Cow
Rocking Adductor
T spine rotations
Planche Leans
Shoulder Taps

Accessory
Pre WOD prime – In Pairs M4M for 12-14 Minutes

6 x Tempo Strict knee raises ( hollow )
8 x KB half kneeling press P/side
10 DB Rows (5/5) (Heavy)
12 x DB staggered stance DL ( 6/6 )
*Use same DB for Rows / DL

Metcon (Time)
5 RFT – 17 Minute cap

10 Kipping pull ups
20 x ab mat sit up
10 DB Snatch
200m run
60sec rest after each round

Rx 22.5/15kg
Rx + C2B

OPTIONS:

PU : 5 Reps / Jumping / RR
DB : Reduce Load

COOL DOWN
Banded Hips / Lats x 2 mins p/side

WOD WOD, July 10, 2019

July 9, 2019

BIG DAY

Warm-up
A) Bike 5 x 30/30
B) Hip Flow – Gym Length
C) Glute Prep
Back Squat (Weight)
E2.15 :

1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @ 101%+

*1 attempt at a max
*Have a spotter or 2 ready
* If you miss, you’re done, no redo’s

Metcon (Time)
For time – 8 minute cap

18-15-12

Kipping Ring dip

*150m Farmers carry after each set

RX + Muscle up into dip

OPTIONS:

Ring Push Ups / True Push Ups / Ab mat Push ups

COOL DOWN
Foam Roll / Trigger Point

WOD WOD, July 9, 2019

July 8, 2019

Man v Machine

Metcon (AMRAP – Reps)
EMOM x 24 : 4 Sets

30 Seconds work / 30 Seconds rest

Min 1 : # cal bike
Min 2 : max dubz in 30
Min 3 : # cal Row
Min 4 : 12 x DB box Step Overs
Min 5 : # cal ski
Min 6 : 30 Second KB Rack Hold

DB : 22.5/15kg x 3
KB : 24/16kg x 2
Box 20"

* Test your self with sustained efforts on each machine 😉

*Score total Dubz

Accessory
Post WOD accessory / mid line

A) Hindshaw lactate tolerance workout:

5 rounds
20 second bent over row fast
20 second uprght static hold with plate
20 second bent over row slow
no rest
*10/5kg max

INTO

EMOM 5 :

40/ 20 Plank

WOD WOD, July 8, 2019

July 7, 2019

Monday Chipping

Warm-up
Shoulders / Hips / Glutes

Gymnastics
Every 2:00 x 5 sets : 5 x Strict HSPU

– From Deficit
– Standard ROM
– Open standard / reduce ROM
*Make it tough

Metcon (Time)
For time – 15min cap

20 Burpees over bar
20 Deadlifts
1min rest
20 Burpees over bar
20 Deadlifts
20 TTB
1min rest
20 Burpees over bar
20 Deadlifts
20 TTB
20 Front squats

Rx 60/40

OPTIONS:

DL : Reduce bar load
Burpees : Step Over
TTB : High Low / Kipping leg raise
FS : Reduce Load

COOL DOWN
Stretch with coach

WOD WOD, July 7, 2019

July 6, 2019

Sindy Sunday

Metcon (Calories)
6 rounds (each, 24mins)

2min ON / 2min OFF

Bike/Ski

*Resting person completes 1 round of Cindy
*Score is max cals

Cindy:
5 Pull ups
10 Push ups
15 Air Squats
Metcon
Midline Madness

AMRAP 5

10 Penguin taps (total)
5 Glute bridges

WOD WOD, July 6, 2019

July 5, 2019

Super Saturday

Metcon (Distance)
Teams of 3 : AMRAP in 27 Minutes

1200m Run
12 Synchro burpees
90 / 80 cal row
15 Synchro burpees
600m DB Carry
18 Synchro burpees
Max distance row in time remaining

WOD WOD, July 5, 2019

July 4, 2019

The Peoples Triplet

Warm-up
A) Gym length flow x 5 minutes
B) BB tech : P/clean and Push Press
Shoulder Press (Weight)
E2:30 x 5 Sets:

1 x Strict Press
+
5 Push Press

*Building in load
*After each set , perform scap pull ups / kip swing x 5

Metcon (AMRAP – Rounds and Reps)
Open Style Triplet

AMRAP in 15

15 x Step Down BJ 24/20"
10 x T2B
5 x Heavy Power Cleans

RX 60/40kg
RX + 70/47.5kg

OPTIONS:

BJ : Step Up
T2B : V-Ups / High Low / Straight leg raise / Heel taps
PC : Reduce Load