WOD Archives

CrossFit Kids WOD, May 23, 2019

May 22, 2019

Crossfit Teens

Warm-up
Hungry Hippos

Clean tech
1 round PVC + 1 round bar (light!)

– Dead (5 count to power pos)
– Shrug series – high hang/hang/mid shin
– High pull series – high hang/hang/mid shin
– Power clean – high hang/hang/ground

Power Clean (Weight)
E2MOM 5×5

*No skills in between, focus on tech and watching others to learn!

Metcon
Pairs workout, with a twist
***While one partner works the other holds a sandbag***

40 cal airdyne
– rest 60 sec
40 ring rows ring rows
– Rest 60 sec
40 burpees
– Rest 60 sec
40 cal airdyne

Share reps as you like! Go hard and work for the rest!

Olympic Weightlifting WOD, May 23, 2019

May 22, 2019

Cycle 4: Jerks & Pulls Week 4

Snatch (Weight)
5mins to work upto 60%

Then, every 2mins
5×2 @ 60% + 7.5kg

Metcon
Press in Jerk split

EMOM 5 – 5 reps
*barbell only
Clean and Jerk (Weight)
Every 3mins

1x (2+2) @ 55%
1x (2+2) @ 65%
3x (1+2) @ 70% + 7.5kg

(2+2)=
2 cleans + 2 jerks, aka
Clean + Clean + Jerk + Jerk
*Record top sets

Snatch Pull (Weight)
Every 3mins

Snatch pull + Low hang snatch pull (below knee)

5x (1+1) @ 110%Sn

WOD WOD, May 23, 2019

May 22, 2019

Pace the Ace
Much like last Thursday, the goal is consistency and sustainability.

Warm-up
1 mini tabata round of workout
*push up instead of burpee for warm up
Metcon (AMRAP – Reps)
EMOM 24 (4 rounds):

1- 45sec ski
2- 5-10 burpees ( 30s cap )
3- 45sec bike
4- 5-10 burpees
5- 45sec row
6- 5-10 burpees

*pacing test
*pick a number of burpees and stay consistent
*Start 4 people each station and follow suit
*Record the rep range of burpees you chose and were successful in sustaining ie 10 each round

5min rest then start Finisher

Accessory
Thursday Finisher

Hindshaw lacate tolerance workout:

Using 1 x bumper plate:

5 rounds
20 second bent over row fast
20 second uprght static hold with plate
20 second bent over row slow
no rest

CrossFit Kids WOD, May 22, 2019

May 21, 2019

Crossfit Kids

Warm-up
Agility warm up
– Mini course, relay race between teams!

Running flow
– high knees
– butt kicks
– frog jumps
– super mario

Skill
Jumping

– Broad jumps
– Hurdles
– Plates

Metcon
OBSTACLE COURSE!!!

– Ladders
– Hurdles
– Under/over benches
– Bear crawl lap
– Agility run (cones)

Game

WOD WOD, May 22, 2019

May 21, 2019

6 Pack Cindy

Gymnastics
Handstand skill progressions – repeat from 2 weeks ago.

All things handstands and their progressions – Repeat from 2 weeks ago
With a buddy:

Step 1:
Laying down flat HS, hands on wall
Step 2:
Pike position HS hold, feet on floor against wall
Step 3:
Pike position HSPU (focus on hand positioning – the triangle)
Step 4:
HS hold against wall (or bench/box)
Step 5:
HSPU/ HSPU (eccentric only) using ab mats

*2mins each progression

Metcon (AMRAP – Rounds and Reps)
AMRAP in 20 Minutes :

Run 400m

Into

3 Rounds of the following:

5 x Pull Ups
10 x Push Ups
15 x Air Squats
20 x ab mat sit ups

OPTIONS:

RX PLUS : C2B Pull Ups

*Record total rounds and reps completed of gymnastics portion of workout

COOL DOWN
Foam Roll

WOD WOD, May 21, 2019

May 20, 2019

Strength and Conditioning
Get Strong + Breath Heavy !

Warm-up
2 rounds – pairs on rower/bike:

1- 1min Row
2- Glute activation (30/30)
*each change perform 5 air squats

Back Squat (Weight)
Every 3mins:

1×6 @ 50%
1×5 @ 60%
1×4 @ 70%
4×6 @ 75% ( No load change )

Metcon (Time)
Rowing conditioning

Male : 50-35-20cal
Female : 40-25-15cal

*all out efforts
*Teams of 3 on the rower, rotate through

COOL DOWN
Get on the wall , couch stretch / pigeon pose

CrossFit Kids WOD, May 20, 2019

May 19, 2019

Crossfit Pre-Teens

Warm-up
Agility course
– Rope balance walk
– Ladders
– Hurdles
– Cone agility run

Relay race

Skill
Pull up – skill focus

– Hang
– Kip swing
– Pull up (use bands across rig not from bar)

EMOM 7min
5 x chosen variation pull up work

Metcon
EMOM 30/30 work rest for max reps.
*Buddy up and swap out each movement – motivate each other*
Run scores on whiteboards to tally up
Min 1 – Ring rows
Min 2 –
Min 3 –
Min 4 – Rest

WOD WOD, May 20, 2019

May 19, 2019

Holding on

Warm-up
A) 2 Sets :

10 x Inch worm walk outs – sumo stance
10 x Rockind Adductor
10 x Quadraped Shoulder taps

B) Get into Accessory AMRAP

Necessities
Pre WOD Unilateral Strength work

12 Minute AMRAP

8 x Half kneeing DB press per side
50m SA KB farmers carry per side
8 x SL box step ups per side 20" no weight – slow
30 second Hollow Tuck / Hollow hold

*Roll though this individually at conversational pace / no rest

Metcon (Time)
3RFT

21 x Step Down box Jumps 24/20"
15 x Power Cleans 52.5/35kg
9 x S2OH 52.5/25kg

OPTIONS:

RX PLUS : 60/40kg
BJ : Step Ups
BB : Reduce Load

COOL DOWN
Repeat Warm up movements

WOD WOD, May 19, 2019

May 18, 2019

Sunday Funday

Metcon (AMRAP – Reps)
In Pairs : 4 Rounds each :

4 Minutes on / 4 Minutes off :

Run 400m
10 / 7 x Cal Assault bike sprint
Max rep DB Box step Over 15/10kg DB’s

Accessory
The Booty Build :

In pairs : 3 sets each :

10 x Box Hammy Curls + band
+
10m Lateral Monster walks each way

WOD WOD, May 18, 2019

May 17, 2019

Saturday Slamma

Metcon (Time)
For time in pairs

100 x Wall Balls
100/80 x Cal Row
50 x DB 2 Shoulder 55/35kg
100/80 x Cal row
100 x Wall Balls

*Buddy must hang off the bar for WB