WOD Archives

WOD WOD, January 30, 2019

January 29, 2019

Fun in the Sun

Warm-up
T spine opener / glutes / scaps – shot n sharp as Part A) will prep us for the WOD

Accessory
Accessory Skill WOD – 10- 12 Minute cap

3 Rounds for quality :

50m x SA KB Farmers carry left
50m x SA farmers carry Right
10m x Handstand walk
5 x Strict Knee 2 Elbows -2-1-1-1 Tempo ( start in hollow )
REST 60 SECONDS BETWEEN ROUNDS

*Use this as an extension of the warm up, will be well set for WOD after this!

HS Walk options :

1. Spend 60ish Seconds practicing kick up to walk / buddy assist, Wall Kick Ups /
2. 3 x Wall walks with 5 Second Pause at lockout

Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 MINUTES

12 x DB / KB Deadlift 24/16kg x 2
10 x Burpee box jump 24/20"
8 x Toes 2 Bar
6 x S2OH – Use same DB/KB as Deadlift

*Grinder style WOD, good chance to string together small quality sets of T2B 🙂

OPTIONS:

RX PLUS : 32/24kg… may be to heavy for press .. test her out

KB : Reduce Load
BBJ : Step Up
T2B : Regular options
S2OH : Reduce load

COOL DOWN
Stretch With Coach!

WOD WOD, January 29, 2019

January 28, 2019

SQWAAATS With the Lot
Huge 3 days prior to this of conditioning.

Enjoy the reset, strength / power gains and a spicy accessory finisher to compliment the lifting… its gonna be a good day!

Warm-up
Hip / T spine / Front rack flow – GET SWEATY
Front Squat (Weight)
Strength / Posture :

Every 4MOM x 4 Sets :

5 x Front Squats @ 70 – 75 %
Rest 20 seconds
5 x Seated Box Jumps low to high platform, land with legs as close to extended as possible !

Accessory
Accessory finisher / Midline Work

In Pairs , rolling through for 12-15 Minutes

3-5 x False Grip Strict chest 2 ring pull ups ( Buddy assist to full range ) or RR
8 per side front elevated DB split lunge ( 15kg plate )
20 Second x Hollow Hold + PVC pipe overhead or on belly
20 Second x Baby Hold support ( add load if possible )

1 Works, 1 Rests, aim for 2-3 sets each

COOL DOWN
Group stretch with coach… everyone 🙂

WOD WOD, January 28, 2019

January 27, 2019

Public Holiday HERO Spin off “Colin”

Metcon (Time)
In Teams of 2, complete 4 rounds for time :

800m Sandbag Run ( 400m Each ) Split distance as pleased
24 x Push Press 52.5/35kg – Shared
24 x Box Jumps 24/20" – Shared
24 x SDHP 52.5/35kg – Shared

Run : No sandbag
BB : Reduce Load
Box : Step Ups

WOD WOD, January 27, 2019

January 26, 2019

“BROCK” In Teams

TEAM BROCK (Calories)
In Teams of 2 for total combined calories:

AMRAP in 8 Minutes :

Row Calories

AMRAP in 8 Minutes :

Ski Erg Calories

AMRAP in 8 Minutes :

Assault Bike Calories

*EVERY 2 MINUTES BOTH TEAM MATES COMPLETE 7 x SYNCHRO BURPEES

*NO REST BETWEEN MACHINES>>> ROLLING AMRAP

WOD WOD, January 26, 2019

January 25, 2019

Aussie Day Beach WOD
Its all about the fun today guys.

Buddy up and tap this lil old school Crossfit HERO WOD how you please. We will have some rep scaling options so we all wrap it up about the same time and all have the same amount of post WOD chest pump… happy days

Bert (Time)
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

In Pairs working 1 for 1

Split reps and distances as pleased !

Friday Feelzzz WOD, January 25, 2019

January 24, 2019

That Open Prep 2019 Friday Feelings Brooo!

Snatch Balance (5×5)
10 mins on the clock:

5×5 all at the same weight.

Refer to 11/01/19 – go up in weight slightly.

This is a skill piece working speed under the bar and receiving position.

Snatch (1×1)
It’s go time 🙂

We’ve been working variations of the snatch for past couple weeks.

Today we test to see where we are at.

Stick with same movement you have been working. If power snatching then stick with it.

****15 mins to reach 1RM****

Make sure to warm up:

3 reps @ 50 %
3 reps @ 60 %
2 reps @ 70 %
2 reps @ 80 %
1 rep @ 90 %
1 rep @ 95 %
1 rep @ 100+ %

Power Snatch (1×1)
Muscle-ups (10 sets of chosen reps )
Please refer back to 11/01/19.
Check what rep range you chose for the 10 sets.
If you found it really challenging then stick with same reps. If easy, then add 1 rep per set.

***10 Min EMOM***

Chest-To-Bar Pull-ups (10 sets of chosen reps)
Pull-ups (10 sets of chosen reps)
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Scaling:

Hspu – 1 abmat or push ups Cleans – reduce load.

*Remember you should ideally be moving consistently for 8 mins with short breaks.

WOD WOD, January 25, 2019

January 24, 2019

Open Prep 😉

Warm-up
Shoulder / Bench / Pull up Prep
Bench Press (Weight)
Every 4MOM x 4 Sets

Minute 1 :

6 x Bench Press @ 65 %

Minute 2 : Rest

Minute 3 :

Max Set BW Strict Pull Ups

Minute 4 : Rest

Pull up options :
5 x Buddy assist
Pause Band
Rings

Metcon (AMRAP – Reps)
Total pull up reps
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

PC : Reduce Load
HSPU : 1 x Ab mat / Push Ups

Olympic Weightlifting WOD, January 24, 2019

January 23, 2019

OLY CLUB

Warm-up
Barbell skil transfer : Clean and Jerk
2 position clean + FS (Weight)
2 Position clean + Front Squat

Floor / Mid Thigh

Every 2.00 x 8 Sets:

Loads :

Build set 1-6, hold set 7 and 8 ( 3 sets at the top )

* Dont overreach, clean cleans pls

Push Press (Weight)
E2MOM x 4 Sets

4 x Push Press @ 75-80 % of max

( Slightly heavier then 2 weeks ago )

Romanian Deadlift (Weight)
E2MOM x 4 Sets

5 x RDL @ 70 – 75 % of 1RM Clean

(Slightly heavier then last week )

WOD WOD, January 24, 2019

January 23, 2019

Farm Strong Thursday

20m Farmers Carry (Weight)
20mm Max Load FC

20 Minutes to max out

3 Sets of handles :

Big black : 35kg per hand
Litte black : 12kg per hand
Orrange : 25kg per hand

After each set, perform a 20m Deadball Carry

*We only want 6-8 attempts with this, heaps of rest, maximum output , share the weights out evenly.

Metcon
Accessory finisher with a little juice

2-3 sets :

Station 1 :

60 Seconds DB box step overs 20"

REST 60

Station 2 :

60 Seconds KB Russian swing

Rest 60 Seconds

Station 3 :

60 Seconds Low Ring support

( accumulate quality volume )

Rest 60 Seconds

WOD WOD, January 23, 2019

January 22, 2019

Mid week minced meat

Warm-up
A) Back Squat prep
B) Peach activations
Back Squat (Weight)
Every 4 minutes x 4 sets :

Minute 1 :

5 x Back squats @ 70-75 %1rm ( slightly heavier then last week )

Minute 2 : Full Rest

Minute 3 :

50m KB Single arm overhead carry each side

Minute 4 : Full Rest

*As we did last week, chase quality over load- box squat is a big winner !

Metcon (Time)
4 rounds for time : 12 minute cap

40 x dubz
10 x DB Front Squats 22.5/15kg
20 x Dubz
10 x Burpees

*Use kettlebells if required