WOD Archives

Open Gym WOD, May 11, 2019

May 10, 2019

Mothers Day WOD

Metcon (AMRAP – Rounds and Reps)
Happy Mother’s Day to all of you amazing ladies 🥰

Grab a buddy and have some fun with your dose of fitness today :

In pairs : AMRAP 23 minutes

800m row
100 squats / goblet squats
80 sit ups 40/40 feet anchored
60 lunges / goblet lunges
40 burpees
20 ring rows
800m run

WOD WOD, May 10, 2019

May 9, 2019

Fruity Fridays

Warm-up
A) Hip Flow
B) Glutes
C) BB complex break down empty BB
Metcon
Every 4MOM x 3 Sets for absolute quality

10 x Pendlay Rows – light – moderate – 45/30kg guide
10 x RDL
10 x Back Rack Reverse Lunges ( 5/5 )
10 x Strict Ring Dips

Dips : Ring Push Ups / Push Ups

Metcon (AMRAP – Reps)
In pairs:

AMRAP 5:

90/60cal bike
Max thrusters in remaining time

5min rest

AMRAP 5:

60/40cal bike
Max thrusters in remaining time

5min rest

AMRAP 5:

30/20cal bike
Max thrusters in remaining time

Rx 42.5/30

OPTIONS:

Thrusters: Weight/FS only/KB/DB’s
Bike: 80/60 – 60/40 – 40/20

CrossFit Kids WOD, May 9, 2019

May 8, 2019

Crossfit Teens

Warm-up
Stick Game

Squat prep
– Glute band walks
– Air squat in glute band (cue knees out!)
– Squat mobility flow – perfect stretch

Back Squat (Weight)
5×5 E2MOM

Handstand in between sets
– Free/wall
– Wall walk
– Box assisted

Metcon (AMRAP – Rounds and Reps)
AMRAP 9 min

Mini Cindy
5 pull ups/ring rows
10 push ups
15 air squats

Options
Push ups – knees/snake/bench
Squats – to ball

Core / Stability
Core finisher
Tabata hollow/superman (4 rounds of each)

Olympic Weightlifting WOD, May 9, 2019

May 8, 2019

Cycle 4: Jerks & Pulls Week 2

Snatch (Weight)
5mins to work upto 60%

Then, every 2mins
5×2 @ 60% + 2.5kg

Metcon
Press in Jerk split

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

1x (2+2) @ 50%
1x (2+2) @ 60%
3x (1+2) @ 70% + 2.5kg

(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 (2+2) @ 100%Sn

WOD WOD, May 9, 2019

May 8, 2019

Grinding

Warm-up
Resets warm up

2-3 Sets of

10 x Cat Cow
5 x Rocking adductor each side
5 x T Spine rotation each side
5 x Bird dog
10 x Clams per side

Metcon (Time)
3 Rounds for time – 18 Cap

400m x Run
100m x DB Farmers carry 22.5/15kg
60 DU
10 x DB Box Step ups open standard 22.5/15kg

OPTION

DB : Use KB or reduce loads / height of box
DU: 40sec of trying/100 Singles

Accessory
Post WOD accessories – 12 minutes – with buddy

8 x Ring Rows – TEMPO!!!
8 x Strict Knee raises / Straight leg Lifts
12 x DB Staggered stance DL ( 6/6 )

WOD WOD, May 8, 2019

May 7, 2019

Buddy Barbell Bonanza

Warm-up
A) 1min Partner stations

Partner 1 rowing

Partner 2:
5 1-arm russian swings + 5 KB strict press (each side)
R1 – 5 beat swings
R2 – 5 knee raises
R3 – 5 pull up

B) Coaches Call BB tech

Metcon (Time)
IN teams of 2 : For time

Buy in :

100 x Buddy ab mat sit ups – feet linked ( 50/50 ) you go i go

Into

80 / 70 x Cal row
80 x DL 52.5/35kg
60 / 50 x Cal Row
60 x HPC
40 /30 x Cal row
40 x S2OH 52.5/35kg
20 x Cal Row
20 x Burpee Bar Muscle ups

*Share all cals and reps as pleased

OPTION:

RX PLUS : 60/40kg ?
BB : Reduce Load
Muscle Up : Burpee Pull Up C2b / Chin over bar / Knee raise

Accessory
Post WOD shoulder pump

L-sit double DB press
3×10
Then
1x 12+

*you pick the weight
*Same weight through all sets

CrossFit Kids WOD, May 8, 2019

May 7, 2019

Crossfit Kids

Warm-up
Farmers and lumberjacks

Animal flow – shoulders
– inchworm walks
– bear crawls
– crab walk

Skill
Hanging – bar
– Hang
– Swing – hollow to superman
– Knee raises
– Assisted pull ups
Metcon
In pairs – movement for movement!

5 ring rows
5 burpees
10 alternating lunges

Game

WOD WOD, May 7, 2019

May 6, 2019

International leg Day

Warm-up
Groups of 3 (30sec each station)
4 sets
1- Bike
2- Banded squats
3- Mountain climber w/ rotation
4- Rolling lats (Alt rounds between R & L)
Front Squat (Weight)
Every 4mins for 3 sets:

12 Front squats
+
20-30 Second DBall March

*Sub maximal weights
*Rough guide: 50/60% (depending on your max)
*Posture is key

Metcon (AMRAP – Rounds and Reps)
AMRAP in 4 Minutes :

6 Goblet hold lunges (3/3)
2 Swings
2 Hand release push ups

*Adding 2 reps on the swings and HRPU each round

*1min rest
*Repeat for 3 sets

Rx 24/16
*Start from the beginning each AMRAP

OPTIONS:

KB: Load
Lunges: BW or air squats
Swings: Load or Russian
HRPU: Push ups, ab mat, knees

COOL DOWN
Foam Roll

CrossFit Kids WOD, May 6, 2019

May 5, 2019

Crossfit Pre-Teens

Warm-up
Cone Grab

Flow warmup
– out and back run
– high knees
– butt kicks
– Bear crawl
– Inchworm walk

Shoulder Press (Weight)
Shoulder press
E2MOM
5 x 5
Metcon (Time)
3 rounds each for time
***In pairs – round for round tag in and out with buddy***

10 air squats
10 Russian swings
10 push ups

Options
– Air squat to ball
– Deadlift instead of swing
– Push up on knees/snake/bench/box

WOD WOD, May 6, 2019

May 5, 2019

Sunday Funday…on a Monday
It would be rude not make up for a missed Sunday Funday class…..

Warm-up
Handstand Prep 101

Gymnastics
All things handstands and their progressions:

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

*Everyone will be learning something new today regardless of current skill level with handstands. Lots of fun getting upside down too

Metcon
EMOM 20

Minute 1 : 10 x BBJO 24/20"
Minute 2 : 15/12 x Cal Bike ( 45 cap )
Minute 3 : 35 Second KB Rack Hold 24/16kg x 2
Minute 4 : 200m SPRINT
Minute 5 : REST

*Each minute has a 45 second cap / hustle the run to get it done within the minute

OPTIONS :

BBJ : Step over
Bike : Hold on for 45 seconds
Rack Hold : Redue Load