WOD Archives

Olympic Weightlifting WOD, February 7, 2019

February 6, 2019

Consistency Cycle week 2

Snatch (Weight)
Every 2mins

2×3 @ 50%
1×2 @ 60%
1×1 @ 70%
5×1 @ 75%

Tight %’s
Record 75% sets

Clean and Jerk (Weight)
Every 2mins

2×2 @ 50%
1×2 @ 60%
1×1 @ 70%
5×1 @ 75%

Tight %’s
Record 75% sets

WOD WOD, February 7, 2019

February 6, 2019

Push the Pace

Metcon (Time)
5 – 6 RFT with 60 Seconds rest

15 x Box Jump 24/20"
12 x DB Front Squats 22.5/15kg
9 x Toes 2 Bar

Oly
Snatch – every 2mins
2×3 @ 50%
1×2 @ 60%
1×1 @ 70%
5×1 @ 75%

C&J – every 2mins
2×2 @ 50%
1×2 @ 60%
1×1 @ 70%
5×1 @ 75%

WOD WOD, February 6, 2019

February 5, 2019

Grunt Work

Metcon (Calories)
In Teams of 3 for max calories

Complete 8 rounds each

45 Seconds on / 2.15 off

Max cal Bike or ski

Chase each round with 3 x Deadball over shoulder 55/35kg

*Playes to leave at the top of every minute

RX PLUS : 65/45kg

Options :

Reduce DB load , or , if not confident perform 8 x ball slams each round

Core / Stability
Midline work

5 Rounds of

15 x Ab mat Sit ups
30 Second Plank
30 -60 Seconds Rest

WOD WOD, February 5, 2019

February 4, 2019

The long Haul
Another dose of that OLD SCHOOL basic Crossfit.. never disappoints

Necessities
WOD PREP ( this stuff will help you get better at pull ups etc… )

SA KB Carry 50m each side
PVC Banded Lat pull down x 10
Low RIng support x 30
DB resisted Lunge x 8 per side ( buddy pulling band around knee )

15 Minutes rolling M4M

Metcon (AMRAP – Rounds and Reps)
AMRAP in 17
Run 400m
3 Rounds of Strict Cindy

5 x Strict Pull Ups
10 x True Push Ups
15 x Air Squats

OR ( RX PLUS )

3 Rounds of Strict MARY

5 x Strict HSPU
5 x Strict Pull ups
10 x Pistols ( 5/5 )

*This variation is only for those who can complete CINDY with no scaling
PULL UP : Jump with controlled lower, Bands, Rings
Push Up : Ab mat / Worm
Squats :

WOD WOD, February 4, 2019

February 3, 2019

Butterbean

Warm-up
A) Squat / Press prep n flow
B) Glutes / Scaps
C) 10 Minutes to build each barbell movemt up to working load
Back Squat (Weight)
Then
Every 4MOM x 4 Sets

Minute 1 :

3 x Back Squats @ 75-80 % 1RM

Minute 2 : REST

Minute 3 :

5 x Shoulder Press @ 65-70% 1RM ( clean from floor )

Minute 4: REST

*Team up in groups of 2-4, as long as you are lifting similar loads there will
be plenty of time and plates to switch out, just stay switched on

Shoulder Press (Weight)
Metcon (Time)
"The Hurt Locker" Sprint Finisher

3 RFT

21 x Wall Ball 20/10lbs
21 x KB Swing 24/20"

6 Minute cap finished or not

WOD WOD, February 3, 2019

February 2, 2019

Sunday Funday

Metcon (5 Rounds for reps)
Individual piece

CONDITIONING 101

Every 6 Minutes x 4-5 Sets

30 Second Dball March
15/10 x Cal Assault Bike ( Must be sub 60 )
400m Run – Hard effort
REST REMAINDER OF 6 MINUTE BLOCK

P1 Leave on the 0
P2 Leave in the 2
P3 Leave on the 4
P1 will then leave on the 6… so on and so forth

RX PLUS Cals : 20/15 ( Must be sub 60 seconds )

Record each round time to calculate total time at completion.

WOD WOD, February 2, 2019

February 1, 2019

Satdee Sizzlaz

Metcon (Time)
3 Rounds for time 24 Minute cap

"Segmented Christine "

3 Rounds for time

Row / Ski 500/400 ( 250m/200m each )
10 x Synchro Burpee
Row 400m/300m ( 200/150m Each )
20 x Deadlifts 82.5/55kg ( 10 Each )
Row 300/200m ( 150/100m Each )
30 x Step Down box Jumps 24/20" ( 15 each )

Deadlifts : This is NOT a strength session- Load should be spicey but not slow and laboured. Keep on moving and moving with speed !

8 minute rounds so time to hummmmmmmm

WOD WOD, February 1, 2019

January 31, 2019

Friday Party Pump

Warm-up
Full body flow / BB tech/ Ring dip tech / positional play
Power Clean (Weight)
Strength / Power / Stability

E4MOM x 4 Sets

Minute 1 :

1 x Power Clean Cluster of 5 reps 70 % of max
1-1-1-1-1 ( 8-10 Rest between ) PERFECT REPS

Minute 2 : Full Rest

Minute 3 :

1 x Ring Suport Cluster
5-10 Seconds at bottom,Rest 10, 5-10 Seconds at top

Minute 4 : Full Rest

RS OPTION : Low Ring Support Same patterns

Metcon (Time)
Open Style Crossfit Tripplet

15-12-9-6-3

Hang Squat Clean 45/30kg
Ring Dip

*Each Round starts with 35 x Double Unders

10 Minute cap . fast paced WOD

OPTIONS:

BB : Reduce load
RD : Push Up / Plate Push Up
Dubz : 20 reps / 35 singles

Olympic Weightlifting WOD, January 31, 2019

January 30, 2019

Consistency Cycle wk 1

Snatch (Weight)
Every 2mins x 9

2×3 @ 50%
1×2 @ 60%
6×1 @ 70%

Tight on the %’s
Should be no misses
Record 70% weight

Clean and jerk (Weight)
Every 2mins x 9

2x (2+2) @ 50%
1x (2+2) @ 60%
6×1 @ 70%

Tight on the %’s
Should be no misses
Record 70% weight

WOD WOD, January 31, 2019

January 30, 2019

Grip n Rip

Warm-up
Pull Up Prep
Metcon (Weight)
Strength : Weighted Pull Ups

E2MOM x 6 Sets

5 -3-1-1-3-5 reps for total load

*Add the total amount of load lifted across all 6 sets

*OPTION

Pause Banded Chest 2 Bar

3-3-3-3-3-3

*Ensure athletes are hitting full range

Metcon (Time)
Team Conditioning session – 24 Minute cap

5 Rounds for time

200m x Run each
30/20 x Cal Assault bike or Ski erg Shared
40/30 x Calorie row Shared

OPTIONS

Sandbag : Body weight
Bike : 24 / 16 cal