WOD Archives

WOD WOD, February 23, 2019

February 22, 2019

OPEN WOD 19.1

Warm-up
A) Basic Hip /T Spine flow 3- 5 minutes
B) 4 x 30/30 Bike or Ski
C) 2-3 sets of

5 x sumo stance inch worms
10 x SA KB Goblet Squats ( 5/5)
10 x Banded Glute monster walks

WOD WOD, February 22, 2019

February 21, 2019

Skills and Drills
Today we mix it up crew. Spending the firt chunk of the session working on some skills that elude many of us. The intenisty will be low so we can get some good practice in on these skills.

Those doing the open, feel free to come in for this as some movement play like this will keep the body feeling good due to it not being as demanding… skip the WOD perhaps..

Enjoy!

Warm-up
Low key general movement

Skill
20 Minute open cap

-Rope Climbs / Muscle Ups ( if already have )
-Handstand Holds / Walks
-Double Unders / Tripple Unders

Spend equal amounts of times working on 1 of the 3 skills
If you have 1 real GOAT – train it
This is for development not to be thrashed

COOL DOWN
Roll it out
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 Minutes

16 x DB Goblet Squat 22.5/15kg
14 x DB Snatch 22.5 / 15kg
12 x Box Jump 24/20"
10 x Kipping Pull Ups
200m x Run

*Use same DB for squat and snatch

OPTIONS :

DB : Reduce load / KB
BJ : Step Ups
PU : Ring Row

WOD WOD, February 21, 2019

February 20, 2019

Tailpipe gone mad
Gotta go all in on this one crew

Metcon (Distance)
In Teams of 3 : AMMAP in 23 Minutes

Ski / Row for Meters

P1 : Ski / row 200/160m
P2 : Rack hold for as long as it takes to ski / row 20/12kg x 2
P3 : Full Rest

Ski into hold, hold into rest
, rest into ski

*Dont ski until racks set
* 10 team burpees if rack is broken while skiing

RX PLUS : 250/200m row / ski, 24/16kg bells

COOL DOWN
Post WOD self love – Much needed!

15 minutes of mixing it up with recovery protocols
Good time to chat about recovery through the open and to help educate about

Olympic Weightlifting WOD, February 21, 2019

February 20, 2019

Consistency Cycle week 4

Snatch (Every 2mins)
1×3 @ 50%
1×2 @ 60%
1×2 @ 70%
1×1 @ 75%
1×1 @ 80%
3×1 @ 85%

Tight %’s
Record 85% lifts

Clean and Jerk (Every 2mins)
1×2 @ 50%
1×2 @ 60%
1×1 @ 70%
1×1 @ 75%
1×1 @ 80%
3×1 @ 85%

Tight %’s
Record 85% lifts

WOD WOD, February 20, 2019

February 19, 2019

Bar Stars

Split Jerk (Weight)
Every 2.00 x 6 Sets

2 x Paused Split Jerk

*Build to a heavy double
*2 Count Pause at bottom of dip

Metcon (Time)
For time

25 x BF Burpees
25 x Power Cleans 52.5/35kg
25 x BF burpees
400m Sprint

RX PLUS : 60/40kg
OPTIONS : Reduce Bar Load

COOL DOWN
Recovery Walk and stretch

CrossFit Kids WOD, February 20, 2019

February 19, 2019

Crossfit Kids

Warm-up
Sharks and Minnows!!!

Crossfit and animal flow

Skill
Jumping Skills Focus

Skipping
Agility ladders – hops
Hurdles
Plates

Metcon (Time)
10 air squats
5 burpee
10 plate jumps

WOD WOD, February 18, 2019

February 17, 2019

“Redlining”

Warm-up
Bench / Deadlift prep
Close Grip Bench Press (Weight)
Every 3MOM x 4 sets :

8-8-6-6 – Record top set of 6

* Chase each set with 12 x DB Single arm rows
* Pause at chest on CGBP, press with speed

Metcon (Time)
3 RFT – 12 Minute cap

60 x Dubz
15 x Deadlifts @ 70/52.5kg
30 x Dubz
10/7 x HSPU

RX PLUS :

DL : 85/62.5kg ( Tap and go / Fast )
HSPU : 15/10 x HSPU

OPTIONS:

Dubz : 30/15, 80/40 singles
DL : Reduce load
HSPU : 1 x Ab mat / Push Ups

COOL DOWN
DL Recovery

2-3 sets

8 x Cat Cow
8 x T spine rotations
8 x Rocking Adductor

WOD WOD, February 17, 2019

February 16, 2019

Sunday Sweatday

Metcon (Time)
Teams of 2.

2min on/2min off

15/12cal Machine of choice
In remaining time: max effort Bar facing burpees

*Continue until 200 burpees completed together

20min cap

Metcon (Weight)
Kettlebell Stabilization

50m Farmers carry
50m Bottom up carry
50m Front rack carry
50m Overhead carry

All right side then all left side

12kg Male
6/8kg Female

Aim for unbroken

WOD WOD, February 16, 2019

February 15, 2019

Saturday buddy feels

Metcon (AMRAP – Rounds and Reps)
In Teams of 2, AMRAP in 24 minutes

400m Run together
20 x Burpee over buddy
* Non working Buddy holds plank – swap as needed
40 x KB Swings 24/16kg
*Non working Buddy hangs from pull up bar
20 x Wall Balls share as pleased 9 / 6kg

WOD WOD, February 15, 2019

February 14, 2019

Open WOD 12.3
In this open repeat… we go the distance. 17 minutes is a longggggggggggggggg time… consistency rules the roost, avoid blow out in the first 2 rounds trying to set a world record pace, she is beast !

Accessory
Accessory WOD Prep – 12 Minutes

*Take it slow, work with light loads, this piece is preparing us for what lies ahead

3 x 8 Seated box Jump
3 x 8 DB Half Kneeling press p/side
3 x 8 False Grip Ring Row

*Buddy up, "you go, I go " .

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24" / 20"
12 Push press, 115# / 75#
9 Toes-To-Bar

*Step down box jumps at this volume is highly recommended.

OPTIONS:

BJ : Step Ups
PP : Reduce Load
T2B : Standard Options