WOD Archives

Friday Feelzzz WOD, July 5, 2019

July 4, 2019

Friday Allstar Feelzzz is back…

Shoulder Press (1×1)
Every 2:30 x 5 Sets:

1 x Strict Press
+
5 Push Press

*Building in load
*After each set , perform:
5x scap pull ups
5x kip swings

Push Press (1×5)
Metcon (Time)
"CLOCK WORK" – 12 Min Cap
⠀⠀
Part A -⠀⠀
For time:
⠀⠀
⠀⠀
9 Synchro Squat cleans ⠀⠀
9 Synchro Pull-ups⠀
⠀⠀
⠀⠀
15 Synchro Front squats ⠀⠀
15 Synchro Pull-ups⠀⠀
⠀⠀
⠀
21 Synchro Thrusters ⠀⠀
21 Synchro Pull-ups⠀⠀
⠀⠀
Part B -⠀⠀
⠀⠀
In the remaining time build to a max of the complex:⠀⠀
1 Squat clean⠀⠀
1 Front squat⠀⠀
1 Thruster⠀⠀
⠀
Rx – 50/30kg
Scaled – 30/20 kg and 6" Synchro Burpees
Metcon (Time)
‘Walk the Plank’ – 17 min Cap
⠀
Workout Description –⠀
3 rounds for time:⠀
⠀
Round 1 -⠀
10 Synchro Dead ball lunges⠀
20 Synchro Single arm DB STO⠀
40 Double unders each
⠀
Round 2 -⠀
10 Synchro Dead ball lunges⠀
15 Synchro Single arm DB snatch⠀
60 Double unders each⠀
⠀
Round 3 -⠀
10 Synchro Dead ball lunges⠀
10 Synchro DB Hang clean and jerk⠀
80 Double unders each⠀

Rx

DBall – 65/45
DBell – 22.5/15

Scaled

45/25
15/10
Single skips – 60/80/100

Olympic Weightlifting WOD, July 4, 2019

July 3, 2019

Cycle 6: Snatch & Back squat Wk 2

Snatch (Weight)
Every 2:30mins

1×3 @ 50%
1×2 @ 60%
1×2 @ 70%
1×1 @ 75%
1×1 @ 80%
1×1 @ 85%
4×1 @ 88%

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

1×3 @ 55%
1×3 @ 65%
1×3 @ 75%
2×3 @ 85%

WOD WOD, July 4, 2019

July 3, 2019

Breathless

Warm-up
A) Johnson flow x 2 sets:

10 x Cat cow
10 x Rocking Adductor p/side
10 x Wrist / forearm planche rocks
10 x T spine rotation 5 p/side
10 x Shoulder Bridges

Gymnastics
E3MOM x 5 sets : Strict Pull ups ( repeat 3 weeks ago )

S1: 5 x Body weight
S2: 5 x weighted @ weight stays the same
S3: 5 x weighted
S4: 5 x weighted
S5: 5 x body weight

*In between each set : 30 Second weighted Hollow Hold

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

Metcon (Calories)
EMOM Conditioning

EMOM 20 ( 5 Sets )

Minute 1 : 15 Wall balls
Minute 2 : 45 x second AB for cals
Minute 3 : 30 Second KB Rack hold
Minute 4 : REST
*Score is total AB cals

Rx 9/6kg, 24/16kg
RX + 20 WB per round

COOL DOWN
Buddy Quad Smash

WOD WOD, July 3, 2019

July 2, 2019

Mid Week B-ROW Sess

Warm-up
A) Banded Hips / Banded Hammy

B) In pairs – Alt tabata:

Partner 1 – Row
Partner 2 – Med ball pec hold

Close Grip Bench Press (Weight)
E2:30M x 5 Sets :

5 x Tempo Close Grip Bench @ 70 %
+
40m Single Sided Farmers Carry P/side ( Load up )

TEMPO : 3-1-1-1

*Weight stays the same for all 5 sets

Metcon (AMRAP – Reps)
In teams of 3 : "Pull / Push"

A1) AMRAP 15 Minutes:
-Row for calories
A2 ) AMRAP 5 Minutes :
-Bench Press for reps

Rx : 50/30kg
RX +60/40kg

*Score = Row cals + Bench Reps combined
*No Rest between A1) / A2)

OPTIONS :

Bench : 40/20kg

COOL DOWN
Pec / front delt / lat release

WOD WOD, July 2, 2019

July 1, 2019

Double Doozy

Warm-up
A) 3x
30sec bike/ski
30sec mountain climber

B) Groups of 3 : 30sec on/30sec off x3
Light goblet squats
KB RDL
Banded monster walks

Back Squat (Weight)
Every 2:30min
1×2 @ 50%
1×2 @ 60%
1×2 @ 70%
1×2 @ 80%
1×2 @ 90%
1×2 @ 95%/ new 2RM

*Have a spotter or 2 ready
*If you max early, do 1×2 @ 70% for dropset

Metcon (Time)
Cardio Option: Ski Conditioning:

3 rounds
30/24cal
3min rest

Metcon (Time)
Body weight Burner – 10 cap

100 DU
50 Air squat
25 Burpees
50 Lunges
100 DU

OPTIONS:

Dubz : 50 / 150 x singles

Core / Stability
90/30 x 4 Sets

30 Second Side or Star Plank L
30 Second Side or Star Plank R
30 Second Plank
30 Second Rest

WOD WOD, July 1, 2019

June 30, 2019

Sprint Finish
GO TIME !!!

Warm-up
A) Shoulders / Hips flow plus activation
B) BB Breakdown – P/snatch
Overhead Squat (Weight)
E2M x 6 sets

1 Power snatch + 3 OHS

*Light – quality over weight
*Suggested weight: 50% Sn

Metcon (Time)
Crossfit Sprint Couplet / 10min cap

12-9-6 Power snatch
12-9-6 Pull ups

2min rest

6-9-12 Pull ups
6-9-12 Power Snatch

Rx 42.5/30
Rx + Chest 2 Bar

OPTIONS :
PS: Weight
PU: Jumping/ ring rows ( 12-9-6)

COOL DOWN
Shoulders !

WOD WOD, June 30, 2019

June 29, 2019

SUNDAY SPECIAL

Metcon (Time)
In Teams of 3 for Time!

400/300 Cal Assault Bike

* One player must be holding 2x 24/16 KB’s in front rack all times.
* Bike then straight on KB’s
* Share as required

**EVERY 2:30min – complete 5 synchro Burpees

KB: Reduce load

WOD WOD, June 29, 2019

June 28, 2019

Super Saturday

Metcon (AMRAP – Reps)
SUPER SATURDAY

90sec on / 30sec off x 10
(5 each)

a) 12 burpees over rower +
max cal row

b) 12 Thrusters +
max sit ups

Score equals teams combined cals / sit ups

WOD WOD, June 28, 2019

June 27, 2019

Double Dippin

Warm-up
A) 3 Way buddy T spine / Shoulder opener
B) 2 Sets of:

50m KB Farmers carry R
50m KB OH carry R
50m KB Farmers Carry L
50m KB OH carry L
10m Bear crawl

Gymnastics
Every 3 Minutes x 5 sets ; 5 x Box Dips ( repeat 4 weeks ago )

Set 1 : 5 x Body weight
Set 2 : 5 x weighted @ weight stays the same
Set 3 : 5 x weighted
Set 4 : 5 x weighted
Set 5 : 5 x body weight

*In between each set 8-10 x feet elevated ring rows

OPTIONS :

5 x Parallette Dips / Band resist Push Ups / deficit Push Ups

Metcon (AMRAP – Reps)
EMOM – 20

1) 1/2 rope climbs
2) 40sec ski – cals
3) 30sec low ring support
4) 40 second DB HCJ 22.5/15kg
5) 40sec deadball to Hold 55/35kg

*Score = ski cal + DB HCJ reps

Friday Feelzzz WOD, June 28, 2019

June 27, 2019

Friday Feelzzz goes to the Aus CrossFit Champs 🙂

Metcon (AMRAP – Rounds and Reps)
Workout 1 – In Pairs (R4R)

12 mins AMRAP

30 x Double Unders (do not increase each round)
3 x Power Clean – 50kg/35kg (reps increase by 3 each round e.g: 6,9,12,15,18…)

Scaling

– 15 Doubles per round or 60 singles
– P/C 40/25 kgs or less

5 mins Rest between wod 1 & 2

Metcon (Time)
Workout 2 – In Pairs (R4R)

15 minutes to complete

Part A:

15-10-5 reps for time;

KB Deadlifts – 2x 32kg/24kg
Burpee Box Overs – 24/20 "

Part B:
Remaining time, perform:
1 RM Power Snatch

Scaling:

KB DL – decrease weight 24/16 kg or less
BBO – Step overs

Rest 5 mins between Wod 2 & 3

Power Snatch (1×1)
Metcon (AMRAP – Reps)
Workout 3 – In Pairs (share reps)

12 minute cap

Part A:

For time;
50 handstand push-ups
50 toes to bar
50 wall-balls – 20/14 lbs

Part B:
In remaining time;
Max calorie assault bike

Scaling:

Hspu – 1 or 2 abmats or pike hspu
T2b – knees 2 chest or v-ups
WB – scale weight