WOD Archives

WOD WOD, May 4, 2019

May 3, 2019

BARBARA : Team style

Metcon (AMRAP – Rounds and Reps)
AMRAP 30

Teams of 3
Partner 1: Rowing max distance
Partners 2,3: Working through "Barbara"

Barbara – 5 rounds of
20 Pull ups
30 Push ups
40 Sit ups
50 Squats

*Rotate the rower however you like
*Once Barbara is finished, 2 people can rest

Friday Feelzzz WOD, May 3, 2019

May 2, 2019

I’m A Cowboy Baby

Warm-up
1)
Lat foam roll – 2mins per side

2)
30sec on/30sec off x 2 sets

Lat activation
Glute activation
Banded squats/ R2: Med ball squats (wall ball position)
Russian swings/ R2: American swings

3)
Barbell Technique

Metcon (Weight)
Clean + 2 Jerks

Every 2:30 x 8 sets

Sets 1-5: Working up
Sets 6-8: Work at 80-85%
Metcon (AMRAP – Reps)
Every 3mins until failure
(30min cap)

20 Wall balls
3 Power cleans

*adding 2 wall balls each round

If you drop off.
Rest a round and jump back in sticking to 20 wall balls

Rx:
70/50
Modified suggestions:
60/40, 50/35, 40/25

WOD WOD, May 3, 2019

May 2, 2019

Friyay Highday

Warm-up
1)
20sec on/10sec off x 2 sets

Lat activation
Glute activation
Banded squats/ R2: Med ball squats (wall ball position)
Russian swings/ R2: American swings

2)
Barbell Technique

Clean (Weight)
Every 2:30mins for 5 sets

Squat clean + 2 jerks

*working upto no heavier than
80% CJ

Metcon (Time)
With a partner 10 rounds (each)

15 Wall balls
3 Power cleans

Rx 80/55
*20min cap

OPTIONS

WB: load/height/12reps
PC: weight options
70/47 or 50/35 or 42.5/30

WOD WOD, May 2, 2019

May 1, 2019

Body weight badass

Gymnastics
Every 3mins for 5 sets ( repeat from 2 weeks ago )

Strict pull ups:

Set 1 & 5: BW
Set 2,3,4: Weighted (if possible)

After each set
10sec Flutter kicks + 10sec Hollow hold

*Set 1 & 5 are the "easier" sets
*Sets 2,3,4 are the harder sets
*10 ring rows if no pull ups / Banded attached to J hooks for "weighted" sets

Metcon (Time)
Crrossfit Triplet – For time

75 x Dubz
21 x Toes 2 Bar
21 x Burpees onto 20kg plate
75 x Dubz
18 x Toes 2 Bar
18 x Burpees onto plate
75 x Dubz
15 x Toes 2 Bar
15 x Burpees onto plate

OPTIONS :

Dubz : 1/2 reps or x 2 single skips
T2B : High / low or Straight leg raise

Olympic Weightlifting WOD, May 2, 2019

May 1, 2019

Cycle 4: Jerks & Pulls Week 1

Snatch (Weight)
5mins to work upto 60%

Then, every 2mins
5×2 @ 60%

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+2)=
2 cleans + 2 jerks, aka
Clean + Clean + Jerk + Jerk
*Record 70% sets

Snatch Pull (Weight)
Every 3mins

Snatch pull + Low hang snatch pull (below knee)

5x (2+2) @ 95%Sn

CrossFit Kids WOD, May 2, 2019

May 1, 2019

Crossfit Teens

Warm-up
Fish game rower – 2 rounds

Pressing/chest 2 rounds

– Inchworm walkouts with push up x 5
– Shoulder taps (10x)
– Baby walk (1 lap)

Roxanne (burpee on Roxanne)

Bench Press (Weight)
E2MOM
5×5

Pull up drilling in between sets

Metcon (AMRAP – Rounds and Reps)
14min AMRAP
*in pairs, round for round*

200m row
15 goblet squats
15 kb swings
15 burpees

WOD WOD, May 1, 2019

April 30, 2019

Deadman Running

Warm-up
3 rounds
100m run
20 Russian swings
20sec External oblique opener
10 x glute bridges with kettlebell on hips
Deadlift (Weight)
Every 30sec for 6mins:

1 Deadlift @ 60%

*Grab a buddy and go
* Pull with SPEED

Metcon
Every 2mins x10 (20mins):

Partner 1: 200m run
Partner 2: 30sec dball hold

Rx 55/35

COOL DOWN
P chain / back

WOD WOD, April 30, 2019

April 29, 2019

Breath n Move
Consistency is key !

Warm-up
A) Banded Lats x 2 Mins per side
B) WOD PREP :

EMOM x 8 Minutes : 2 Sets :

1 : 40 Second row
2. 40 Second Plank
3. 30 Second wall walk into hold
4. 40 Second alternating leg step ups

Metcon (3 Rounds for reps)
Pacing Intervals

E8 Minutes x 3 Sets

500m row
20 x Ab mat sit ups
10 x Strict HSPU
10 x DB box step overs 22.5/15kg on 20" box

*Rest remainder of 8 minutes block
*Each round is for time
*Waves to leave every 4 minutes

Core / Stability
A) Tabata x 16 rounds ( 8 of each alternating )

Superman Hold
Plank

WOD WOD, April 29, 2019

April 28, 2019

Magical Mondays

Warm-up
A) Hip Flow
B) Burgener Warm up ( 1/2 )
C) PC tech
D) Movement standards
Metcon (Weight)
E4MOM x 4 Sets

5 x Power Cleans – reset each
rep
+
10 x Front rack reverse lunges
+
# Ring Muscle Up /Ring Dip / Ring Push up + 10 second hold at top of last rep

*Not max out – build to 50/60 % Power clean top
*Gymnastics reps at sustainable rep range – this is practice

Metcon (Time)
Mini Chipper Monday!

7min cap

40 Front squats
30 Burpees
20 Front squats
10 Burpees

How fast can you go?
Can you go unbroken on the bar?

Rx 35/25

OPTIONS:

Bar: Weight

COOL DOWN
Foam Roll / Trigger point with coach / mates

CrossFit Kids WOD, April 29, 2019

April 28, 2019

Crossfit Pre-Teens

Warm-up
Back Squat (Weight)
E2MOM 5 back squats

In rest take 30sec for handstand play;
– wall
– freestanding
– wall walk
– box

Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
15 deadlifts
10 burpees
5 out and back shuttles (100m)

Options
Deadlift – tech bar/kb