WOD Archives

Friday Feelzzz WOD, February 15, 2019

February 14, 2019

Friday Feels Pre Open Prep 🙂

Warm-up
Warm Up:

2 Rounds:

20x Pelvic Tilts ( Cat / Cow)
20x Straight Leg Swings
20x Wall Sit with single arm lifts (left/right)
20x Horizontal abd. arm swings
20x Shoulder Dislocates
20x double arm swings (forward/back)

Deadlift (5×5)
Every 2 mins x 10 sets:

5 sets all at 75% (using 1 rm from last)

Alternate between A & B

E.g : 0-2 mins – 5 reps of A
2-4 mins – 5 reps of B

Shoulder Press (5×5)
5×5 @ 75 %
Muscle-ups (6 sets of chosen reps)
EMOM x 6

Less sets this week so try increase rep range.

E.g: last week 8 sets of 3 reps
This week aim for 6 sets of 4 reps.

Chest-To-Bar Pull-ups (6 sets of chosen reps)
Pull-ups (6 sets of chosen reps )
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

Olympic Weightlifting WOD, February 14, 2019

February 13, 2019

Consistency Cycle week 3

Snatch (Weight)
Every 2mins

1×3 @ 50%
1×2 @ 60%
1×1 @ 70%
1×1 @ 75%
4×1 @ 80%

Tight %’s
Record 80% lifts

Clean and Jerk (Weight)
Every 2mins

1×2 @ 50%
1×2 @ 60%
1×1 @ 70%
1×1 @ 75%
4×1 @ 80%

Tight %’s
Record 80% lifts

WOD WOD, February 14, 2019

February 13, 2019

Death by 10 meters”
One of the most fun and effective run tests… running = fitness …. Sessions like this is all about lifting the banter and getting around it… bring the heat crew

Warm-up
Old school athletic warm up / run prep
Death by 10m (AMRAP – Rounds and Reps)
EMOM untill failure: 1 x 10m Shuttle

*Add 1 shuttle every minute until unable to achieve required shuttles within the minute

Minute 1: 1 x 10m Shuttle ( 1 length )
Minute 2: 2 x 10m Shuttles ( 2 lengths)
Minute 3: 3 x 10m Shuttles ( 3 lengths )

So on and so forth

*Record last fully completed round plus any meters gained in final minute

Metcon (AMRAP – Reps)
P Chain / Mid line Finisher

"All the Balls"

TABATA Ball Slam 20/12kg or less

REST 2 Minutes

TABATA DB Hold 55/35kg

WOD WOD, February 13, 2019

February 12, 2019

Uncle Ben’s

Warm-up
Squat Prep / Booty Activation
Front Squat (Weight)
Strength / Posture

Every 4MOM x 4 Sets

Minute 1 :

3 x Front Squats @ 75-80 % 1RM

*Newbies squat 5-8 reps

Minute 2 : Full Rest

Minute 3 :

50m Single Sided overhead carry L
50m Single Sided overhead Carry R

Minute 4 : Full Rest

*Spend ample time warming up to work sets

Metcon (AMRAP – Rounds and Reps)
Crossfit Triplet

4 Rounds for time – 10 Minute cap

12 x Burpees
9 x Chest 2 Bar Pull Ups
12 x DB Squats 22.5/15kg

RX PLUS : 6/3 x Bar Muscle Ups in place of C2B

OPTIONS:

Squats : Reduce load, KB, Air squat
C2B : Chin over bar, jumping, RR

WOD WOD, February 12, 2019

February 11, 2019

Fine Tuning

Warm-up
Shoulder love 101 then use accessories as warm up

Accessory
Midline / Shoulder Reset – casual pace 10-12 minutes on clock

3 – 4 Sets of :

12-15 Second banded face pulls
30 Second Hollow
50m SA KB Farmers Carry L/ R
30 Second Rest

Metcon (Calories)
Rotating EMOM 20 Minutes ( 4 Sets )

Minute 1 : 40 Second Row
Minute 2 : 40 Second Rack Hold 20/12kg x 2
Minute 3 : 2 x Rope Climbs
Minute 4 : 40 Second Ass Bike
Minute 5 : Rest

Score equals total Ass bike / row calories

RX PLUS : 24/16kg

COOL DOWN
Stretch with coach

WOD WOD, February 11, 2019

February 10, 2019

GRACE
Our Feb Benchmark is surely the best of the lot? Rip in!

Warm-up
A) Dip / PC movement prep and standards
B) BB Tech
Power Clean Cluster (Weight)
E4MOM x 5 Sets

Minute 1 :

Build to heavy Power Clean Cluster of 3 reps.

*Start at 50 % build to 80-85 % of max PC

*8-10s Rest between each rep

Minute 2 : FULL REST

Minute 3 :

Skill development – choose wisely… !

3-5 x Strict Ring Dips + 10-15 Second hold at top of last ( Can Muscle up if able )

Or

3-5 x Ring Push Ups + 10 -15 Second hold at top of last

Or

3-8 x True Floor Push Ups + 10-15 Second hold at top of last

Minute 4 : FULL REST

*Teams of 3-4 works well for this format if needed

Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

6 MINUTE CAP FINISHED OR NOT

BB : The goal is for everyone to "feel" the same regardless of load
Your ego will get you in trouble with this puppy, peg it back and move the damn Barbell

50/30, 40/25kg or less

*Please dont smash up the bumper plates when the

Necessities
Midline / Shoulder Reset

3 – 4 Sets of

30 Second banded face pulls
30 Second Hollow
30 Second KB Rack hold
30 Second Rest

WOD WOD, February 10, 2019

February 9, 2019

Trevor Hendy Special

Metcon (Time)
1)
In Pairs – Complete the following for time.

1x800m run each
4x400m run each
2x 200m run each

You go/ I go
*non runners = Ski

2) Muscle beach
3×15 BB Bicep curls
3×15 Banded tricep extension
R4R

3) 4 Minute Abs

WOD WOD, February 9, 2019

February 8, 2019

Breathless

Metcon (AMRAP – Rounds and Reps)
In teams of 2 : AMRAP in 24 minutes

9/7 x Cal Row
6 x Burpees over rower
9/7 x Cal Row
8 x KB thrusters 20/12kg x 2
3/1 x Bar Muscle Ups

*Burpees go up by 1 each round

WOD WOD, February 8, 2019

February 7, 2019

Open WOD 14.1

Open Repeat 14.1 (AMRAP – Rounds and Reps)
AMRAP in 10 Minutes

30 x Dubz
15 x Power Snatch 35/25k

*DONT DROP 5KB PLATES !

Dubz : 15 or 40 singles
PS : Reduce load, hang, PC if shouders are no good

Skill
Every 2 Minutes for total load (kg)

Snatch / Power Snatch for total load

5-3-1-1-3-5

*If you miss, you get a no lift for that round, no 2nd chances

Friday Feelzzz WOD, February 8, 2019

February 7, 2019

Boom Bam Slam Right in the Feels 🙂

Warm-up
Warm Up:

2 Rounds:

20x Pelvic Tilts ( Cat / Cow)
20x Straight Leg Swings
20x Wall Sit with single arm lifts (left/right)
20x Horizontal abd. arm swings
20x Shoulder Dislocates
20x double arm swings (forward/back)

Deadlift (1×1)
Every 2 mins x 10 sets:

Set 1: 5 Reps at 65 %
Set 2: 3 Reps at 75%
Set 3: 1 Rep at 85 %
Set 4: 1 Rep at 95 %
Set 5: 1 Rep at chosen weight.

Alternate between A & B.

E.g : 0-2 mins – 5 reps of A
2-4 mins – 5 reps of B

Shoulder Press (1×1)
Muscle-ups (8 sets of chosen reps)
Week 4:

8 min Emom

Same rep range as last week. Do not increase reps unless last week was a walk in the park.

Chest-To-Bar Pull-ups (8 sets of chosen reps )
Pull-ups (8 sets of chosen reps)
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

RX WEIGHTS : 35/25kg ( TOUGH! )

OPTIONS :

BB : 25/15kg or less
Dubz : 15 or 45 x singles

*DO NOT DROP BARS FROM OVERHEAD!