WOD Archives

WOD WOD, April 8, 2019

April 7, 2019

Humdinger

Warm-up
A) 5 minutes fkow
B) Movement demo an options

Gymnastics
15 Minute open cap – Open play time

3 Skills to work on :

1. Rope Climb – 2 assents at chosen level ( legless etc )
2. L seat from Paralettes / Tuck – accumulate 30 seconds
3. Handstand holds / wall kick ups – 10 x Kick Up attempts

Complete required amount of volume on each movement before progressing to the next.
Plenty of rest, plenty of bants, plenty of fun!

Metcon (Time)
Crossfit – For time – 18 Minute cap

400 m x run
25 x HSPU – kipping
50 x KB swings 24/16kg
100 x DUbz
50 x KB swings
25 x HSPU
400m Run

HSPU : 1 x Ab mat / Open style / Push Ups
KB : Reduce Load
Dubz : 50/200 x single

COOL DOWN
Stretch with coach

WOD WOD, April 7, 2019

April 6, 2019

Sunday Spice

Metcon (Time)
A)
Rotating EMOM 25min

1) 15/12 Cal Ski/Row
2) 40 sec dbl KB FR hold 24/16kg
3) 15/12 Cal Assault Bike
4) 200m run
5) REST 🙂

* Cal efforts capped at 45sec
* Rx+ 18/15Cal

B) Muscle Beach

3x 15 – Superset
BB bicep curls
Banded Tricep extensions

* grab a partner, band and empty BB and enjoy the pump.
* Round for round

WOD WOD, April 6, 2019

April 5, 2019

Super Saturday

Metcon (Time)
In Pairs

For time

Run 800m together

30-20-10 ( share as pleased )

Deadlift 85/55kg
Tall Box Jump 30/24"

Run 400m Together

30-20-10 ( Share as pleased ) ( girls 20/15/10 dips )

Tall Box Jump 30/24"
Ring Dip

Run 800m Together

OPTIONS:

RX PLUS

100/65kg

BB : Reduce Load
RD : Push Up
BJ : Standard height / Step Ups

WOD WOD, April 5, 2019

April 4, 2019

Friyay Mini Chip

Accessory
Strength – accessory – 12-15 minutes – buddy up M4M

L seat KB Press x 12 Reps ( 6/6 alternating )
SL KB BOX Step Up x 10 Reps ( 5/5 Alternating )
SA KB Farmers carry x 50m per side
False Grip Ring Row x 8

Looking for 2 rounds each

Metcon (Time)
2 Rounds for time – 16 Minute cap

10 x Burpee Bar Muscle Up
20 x DB Hang clean and Jerk 22.5/15kg
30 x Ab mat sit ups
40 x Wall Balls 9/6kg

OPTIONS

BMU : 5 Reps / Jumping pull Ups / Jumping to hanging knee tuck
DB : Reduce load
WB : Reduce load / Distance

Olympic Weightlifting WOD, April 4, 2019

April 3, 2019

Oly – Complexes wk 2

Metcon (Weight)
Snatch + Low hang snatch

15min open cap
Build upto heavy set
Metcon (Weight)
Clean + 2 Front squats + Jerk

15min open cap
Build upto heavy set

WOD WOD, April 4, 2019

April 3, 2019

IWT

Warm-up
Squat Prep
Front Squat (Weight)
Strength – Front Squat

Every 3MOM x 5 Sets

3 x Front Squats @ Build to a heavy set of 3 Reps
*I want set 5 to be the heaviest – be sharp with load increases
*Start at 50 % 1rm THEN 60% 70 % 80 % 85-90% ( Guide )
*DONT miss today

Metcon (Calories)
In Pairs ( 20 Minutes total )

A1 )

90 Seconds on / 90 Seconds off x 3 sets each alternating :

15 x DB Goblet Squats 22.5/15kg

In remaining time:

Max Calories Row or ski

REST 2 Minutes

A2)

90 Seconds on / 90 Seconds off x 3 Sets each alternating

5 x Deadball to shoulder 55/35kg

In remaining time:

Max Calories on Assault bike

Score equals total cals of both machines combined

RX PLUS : 65/45kg DB

WOD WOD, April 3, 2019

April 2, 2019

Skill + Grace

Warm-up
Snatch Play
3 Pos power Snatch (Weight)
Above knee
Below knee
Floor

Every 2MOM x 7 Sets, Building
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Minutes

9 x Power Snatch 52.5/35kg
9 x Strict HSPU
35 x Dubz

OPTIONS:

RX PLUS : 60/40kg

Snatch : Reduce load to something under 3 pos
HSPU : 1 x Ab mat / open
standard / Push Up
Dubz : 20 Reps / 70 x Singles

*Pls dont drop thin bumpers

Finisher 3 sets:

30 Second passive hang
15 x Banded scap pull apart

WOD WOD, April 2, 2019

April 1, 2019

Hells Bellish

Warm-up
2 Rounds of

10 x Deadbug
10 x Side Plank hip taps
10 x Inch Worm walk outs
10 x Scorpions
10 x Glute walk outs

Metcon (Weight)
Gymnastics strength : Weighted Pull up

Every 2 Minutes x 6 Sets For total accumulated load

5-3-1 Reps
5-3-1 Reps

*Add load lifted across 6 sets for a total.

Options

# Pick a rep range at body weight – hold it for 6 sets
#Pick a band tension / rep range , hold it for 6 sets –
*New way bands on J hooks – enjoy this 🙂

Metcon (Time)
Every 6 Minutes x 3 Sets

400m x Run
21 x KB Swings 24/16kg
12 x Toes 2 Bar

*Each round is for time , dont hold back
*4:30 cap per round – gotta go hard

OPTIONS

KB : Reduce Load
T2B : Usual suspects

Core / Stability
Midline Finisher ( Old faithful )

TABATA Hollow Hold – but – 10 from extended / 10 tuck / 10 rest
Straight into
TABATA Side plank ( 4 sets each side alternating )

WOD WOD, April 1, 2019

March 31, 2019

Smoke n Mirrors
The spice of life !

Warm-up
A) Shoulder prep 101
B) Barbell progressions
Shoulder Press (Weight)
Every 3MOM x 5 Sets :

5 x Shoulder Press

*I want set 5 to be the heaviest – be sharp with load increases
*Start at 40 % 1rm THEN 50% 60 % 70 % 80-85% ( Guide )

*After each set , Perform 15m DB farmers hold walking lunge

Metcon (Time)
For time, or, Get as far as possible in 10 minutes

3-6-9-12-9-6-3

Lateral Burpee over bar
Hang Power Clean and Jerk 52.5/35kg

OPTIONS:

Burpees – Step over
BB : Reduce Load
RX PLUS : 60/40kg

COOL DOWN
Stretch with the legendary coaches

WOD WOD, March 31, 2019

March 30, 2019

Sunday Funday

Metcon (Calories)
Grab 2 buddies and get stuck in

Teams of 3

45sec on / 2:15 off x 10
Ski or Bike

In rest complete:
5 Ring Rows
10 Push ups
15 Sit ups

*1 person goes every minute