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

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

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 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