WOD Archives

WOD WOD, March 30, 2019

March 29, 2019

Super Saturday

Metcon (Time)
Super Saturday : Going the distance

In Teams of 3 : Get as far as possible in 28 minutes

150 – 120 – 90 Reps of

Calorie Row
DB Goblet Squat 22.5/15kg
KB Swing 24/16kg

*Every 4 Minutes stop to complete 8 x Synchro team burpees
*1 Person working at a time sharing reps as pleased

Friday Feelzzz WOD, March 29, 2019

March 28, 2019

Friday Feelz is back… with a twist

Accessory
AMRAP 10 – Conversational pace for quality

Lat activation – 8 per side
Glute activation – 30sec per side
Kneeling DB press – 8 per side
SA DB row – 8 per side
Hollow hold – 15sec

Metcon (Weight)
Barbell Cycling

New set every 3mins

10-8-6-4-2

*Starting at 50% and building up to heavy double
*Record top weight

Metcon (Calories)
No Rest. Keep Moving.

90sec on/ 30sec off x 6 (each)
Alt between A & B

a) 12 TTB + Max cal Bike/Ski

b) AMRAP 7 Deadlifts @ 80/55 + 7 Bar facing burpees

*Score is max cals

WOD WOD, March 29, 2019

March 28, 2019

CROSSFIT

Accessory
Stability / WOD Prep

In Pairs – 3 sets for quality – Movement 4 movement

8 x Half Kneeling DB Press per side
8 x DB or KB Single arm row per side
8 x DB / KB Staggered stance Dead lift per side

* Cap it at 12 or so minutes

Metcon (Time)
4 RFT – 15 Minute cap

10 x Deadlifts 85/55kg
10 x Box Jump 24/20"
10 x T2B
60 SECONDS REST

OPTIONS

Barbell : Reduce Load
BJ : Step Ups
T2B : High low / Knee Raise / V sits etc

WOD WOD, March 28, 2019

March 27, 2019

Party Pump

Gymnastics
Gymnastics Strength

Every 90 Seconds x 7 sets

Choose 1 : ( 30 on / 60 off )

A) 1-3 x Ring Muscle Ups + 10 Second support
B) 1-5 x Ring Dips + 10 Second Support
C) 1-5 x Ring Push Ups + 10 Second Support
D) 1-5 x Push Ups + 10 Second Support

All reps are for quality

Metcon
Conditioning

EMOM 20

Minute 1 : 15/12 x cal bike
Minute 2 : 40 Second DB Hold 55/35kg
Minute 3 : 15/12 x Cal ski or row
Minute 4 : 200m Run
Minute 5 : Rest

Olympic Weightlifting WOD, March 28, 2019

March 27, 2019

NEW CYCLE: Week 1 – Complexes

Metcon (Weight)
Snatch + Snatch Balance + OHS

15min Open cap

Work upto heavy set

Metcon (Weight)
Clean + 2 Jerks

15min Open cap

Work upto heavy set

WOD WOD, March 27, 2019

March 26, 2019

Strong Medicine
That time of the week that we go ALL IN

Warm-up
Extended Back Squat prep
Back Squat (Weight)
Every 3MOM x 5 Sets

5 x Back Squats @ Build to a heavy set of 5 Reps

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

Option : 10 x Back Rack lunges / Box Squats

Accessory
Accessory finisher – Booty Building

3 Sets for quality and size

100m Heavy KB Farmers Carry
10 x DB Box Step Ups alternating legs
REST 2 MINUTES / or, Buddy up go R4R

WOD WOD, March 26, 2019

March 25, 2019

Tickle me Tuesday

Gymnastics
Base Gymnastics

12-15 Minute AMRAP for quality – take it slow – enjoy it

5 x Hand stand kick up attempts ( for a hold not walking )
5 x Chest 2 Ring Pull Ups – False grip – can be broken into small sets
15 Second x Extended Hollow Hold
15 Second x Tuck Hold
50m x Recovery slow walk

HS HOLD : Wall Kick Ups / Hand Balancing / Box walk up to hold / Taps
Pull ups : Buddy Support – Ring Rows

Metcon (Time)
Crossfit

3 RFT

40 x Dubz
30 x Ab mat Sit Ups
20 x DB snatch 22.5/15kg
10 x HSPU
REST 2 MINUTES

OPTIONS

Dubz : x 20 / 80 x Singles
Snatch : Reduce Load
HSPU : 5 Reps / 1 x Ab mat / HR Push Up

WOD WOD, March 25, 2019

March 24, 2019

Monday Maddogz

Warm-up
Bench Prep / Pendlay Row tech
Bench Press (Weight)
Every 3 Minutes x 5 Sets :

5 x Bench 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 8 x BB Pendlay Rows – NOT FOR LOAD – Speed

Metcon (AMRAP – Rounds and Reps)
Monday Maddogz

In Pairs AMRAP in 15

200m x Run ( Each )
30 x DB 2 Shoulder 55/35kg ( Not over ) Shared as Pleased
200m x Sandbag Run ( Each )
40 x Burpees ( Shared )
200m Run ( Each )

RX PLUS : 65/45kg

WOD WOD, March 24, 2019

March 23, 2019

Sunday Funday
Today.. we explore the world of interval weight training ( IWT ) I did this little number on Monday and it sure as hell hit the spot 🙂

Metcon (Calories)
In pairs and for total calories :

A1: 6 Rounds ( 3 Rounds each )

60 x Seconds Assault bike for calories
5 x Deadball 2 Shoulder 55/35kg

*1 Work / 1 Rest

REST 5 MINUTES

A2: 6 Rounds for time ( 3 Rounds each )

16 x DB Goblet Squats 22.5/15kg x 1
60 x Second ski / row for calories

Score equals total combined calories over 12 rounds

WOD WOD, March 22, 2019

March 21, 2019

Friday Sprint Session

Split Jerk (Weight)
Paused Split Jerk

Every 2 Minutes x 7 sets :

3-2-2-1-1-1-1

*Add pause at bottom of initial dip position
*We built to a heavy double Feb 20th – try to surpass this

Metcon (Time)
"Sprint" For time

30/25 x Cal Assault bike ( 1:40 cap )
25 x Strict HSPU
50 x KB Swings 24/16kg
25 x Bupree Box Jumps 24/20"

*Run waves every 2 Minutes

OPTIONS :

Bike : Go to cap
HSPU : Open standard or HR Push Ups
Swings : Reduce Load
BBJ : Step Ups