WOD Archives

WOD WOD, January 13, 2019

January 12, 2019

SUNDAY FUNDAY

Metcon (Time)
For time – 40 Minute cap

In teams of 3

500/400 Cal Assault Bike

*1 Player must be holding 2 x 24/16kg KB’s in front rack at all times

*Share everything as needed

KB: Reduce load

Row instead of Bike

WOD WOD, January 12, 2019

January 11, 2019

Witness the Fitness

Metcon (AMRAP – Rounds and Reps)
In Pairs, 3 x 6 Minute AMRAPS with 3 minutes rest between

A1 ) AMRAP in 6

400m Team Run

8 x DB Snatch 22.5/15kg
8 x Burpee

Round 4 Round AFAP

REST 3

A2 ) AMRAP in 6

400m Team Run

8 x DB Snatch 22.5/15kg
6 x Box Jump 24/16"

Round 4 Round AFAP

REST 3

A3 ) AMRAP in 6

400m Team Run

8 x DB Snatch 22.5/15kg
4 x Burpee Box Jump 24/16kg

Round 4 Round AFAP

Push the pace on the run and the AMRAP

WOD WOD, January 11, 2019

January 10, 2019

FRAN
Its been a while between drinks … the ultimate and original Crossfit fitness test… the one… the only… FRAN

Happy friday folks… go hard!

Front Squat (Weight)
Strength / Posture / Midline

Every 4MOM x 4 Sets

Minute 1 :

6 x Front Squats @ 65 % 1RM

Minute 2 : Rest

Minute 3 :

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

Minute 4 : Rest

*Squat Tempo : 2-X-1-1

Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

BB : Reduce Load
Pull up : 12/9/6 or Ring Row

Olympic Weightlifting WOD, January 10, 2019

January 9, 2019

OLY CLUB

Clean (Weight)
E2MOM x 8 Sets

1 x Power Clean
Plus
2 x Clean

Set 1-5 Build load to 70-75 % of max Clean
Set 6-7-9- hold load ( 4 sets at top )

Push Press (Weight)
E2.30 x 4 Sets

5 x Push Press @ 70-75 % of max

*No rebounding

Romanian Deadlift (Weight)
E2:30 x 3 sets

8 x RDL @ 60 % of max clean

*TEMPO

WOD WOD, January 10, 2019

January 9, 2019

The Fed Express

Metcon (Distance)
In Pairs, 22 Minute AMRAP for total metres

Row 100m Each
Row 200m Each
Row 300m Each
Row 400m Each
Row 500m Each

Once both are complete, go back down to 100m

Score equals teams total metres at completion of timecap

Accessory
EMOM x 12

Minute 1 : 1-2 x Rope Climbs
Minute 2 : 30 Second Hollow Hold
Minute 3 : 30 Second DB Hold 55/35kg or less
Minute 4 : 30 Second Low Ring Support hold

WOD WOD, January 9, 2019

January 8, 2019

Meat n Potatoes

Warm-up
A) Shoulder Priming
B) Snatch Breakdown
Power Snatch (Weight)
15 Minute open cap

5-3-3-2-2-2-2

*If snatch is out of the question ,work on cleans !

Metcon (AMRAP – Reps)
2 Minutes on / 2 Minutes off x 3 sets ( 12 Minutes )

15 x Box Jumps 24/20"
15 x Wall Balls 9/6kg
15 x KB Swings 24/16kg

In Time remaining , max reps of :

a) Ring Dip
b) Push Up

Score equals total dips / Push Ups

BJ : Step Ups
WB : Reduce Load / Goblet
KB : Reduce Load

WOD WOD, January 8, 2019

January 7, 2019

Steam Machines

Warm-up
A) Machine intervals + flow
B) T2B progressive breakdown and playtime
Metcon (AMRAP – Rounds and Reps)
In Pairs, 3 x 8 Minute AMRAPS for total rounds and reps

A1)

8/6 x Cal Ski Erg
8 x Toes 2 Bar

REST 3 Minutes

A2)

9/6 x Assault Bike
10 x Front Rack Reverse Lunge 24/16kg x 2

Rest 3 Minutes

A3)

9/7 x Cal Row
10 x DB Push Press 22.5/15kg

*Goal is to keep rounds sub 60 seconds for each buddy

T2B : Must be an unbroken set – reduce reps accordingly
Lunge : Must be unbroken – reduce load accordingly
PP Must be unbroken – Reduce load accordingly

COOL DOWN
Post WOD Recovery – 12 Minutes

3.00 x Pancake Stetch
3.00 x Banded Thread the neddle )( 90/90)
3.00 x Couch stretch per side

WOD WOD, January 7, 2019

January 6, 2019

The Monday Hustle

Metcon (AMRAP – Reps)
AMRAP in 3 Minutes x 4 rounds:

5 x Lateral Burpees over Bar
30 x Dubz
15 x DL 70/45kg
30 x Dubz
Max Rep Lateral Burpees over Bar

****REST 2 MINUTES****

***Score equals total burpees***

RX PLUS : 82.5/55kg

Scaling:
DUBZ : 15 per effort/ 50 singles per effort
BB : DL : 60/35kg or less

*Deadlifts are fast / unbroken reps – if you can not sustain this strip the bar!

Accessory
In Pairs , each buddy is to perform the same movement then move on to the next

8 x BB or DB bicep curls – empty Bar / slow
8 x DB strict press
8 x Ring row
8 x Push up ( rep range that can be achieved unbroken )

Move through the circuit for 3 rounds each / 12 or so minutes

*Dont chase intensity, chase quality reps with a controlled tempo through out. keep it real!

WOD WOD, January 6, 2019

January 5, 2019

Sunday Sunday Juicy Loosey

Warm-up
3 Sets of :

5 x Inchworm walkouts
10 x Alternating shoulder taps
10 x Alternating reverse lunges with rotation

Metcon (Time)
10000m Ski Relay – 40 Minute cap

*Teams of 5
*Go for as long or as little as you please
*Chase each effort with 10 x heavy KB swings
*Every 5 Minutes , including zero, 10 x team burpees

Metcon (Calories)
Total team assault bike cals

WOD WOD, January 5, 2019

January 4, 2019

Leggin it

Metcon (AMRAP – Rounds and Reps)
AMRAP in 25 Minutes – enduro

1500m Run or Row – share as pleased
90 x DB Front Squat – share as pleased 22.5/15kg
30 x DB Over Shoulder 55/35kg

OPTIONS :

DB : Use KB or reduce load
DB : Reduce Load