WOD Archives

WOD WOD, November 27, 2018

November 26, 2018

Crossfit Tuesdays SAY WHAAAAA?

Metcon (Time)
3 Rounds for time – 18 minute cap

10 x Lateral Burpees over bar
20 x Wall Balls 20/14lbs
10 x Power Cleans 60/40kg
20 x Wall Balls
10 x Lateral Burpees over bar
REST 2:30 Minutes

OPTIONS :

BB : Reduce Load
WB : Reduce Load / Distance / Goblet Squat

Core / Stability
Mid line work

In Pairs

3 x 20m Weighted Baby walks each – use bumper plates on back

REST 1 MINUTE AFTER P2 finishes set

3 x 60 Second plank holds each

REST 1 MINUTE AFTER P2 Finishes set

WOD WOD, November 26, 2018

November 25, 2018

Brodizzling
Handstand push up memories form the 50’s open chipper 😉

Warm-up
Shoulder Priming / Front Squat prep
Front Squat (Weight)
Every 3 Minutes x 6 Sets

Set 1 : 5 reps @ 55 %
Set 2 : 5 reps @ 65 %
Sets 3-6: 5 reps @ 70-75%

TEMPO : 2-X-1-1

*After each set : 60 seconds of playing around with some freestanding handstand drills and kick ups to warm up your upside down position

No missed reps pls , when we work at this % all reps should be hit

Metcon (AMRAP – Reps)
AMRAP in 12 Minutes

100 x Dubz
50 x DB Snatch 22.5/15kg – alternating
100 x Dubz
50 x HSPU

Score equals total reps ( 1 round = 300)

OPTIONS:

50 x Dubz per round / 150 x Singl skips
HSPU : 1 x Ab mat or 50 x BB strict press 30/20kg or less
DB : Reduce load / KB

COOL DOWN
Foam Roll / Trigger Point

WOD WOD, November 25, 2018

November 24, 2018

Blitzem Sundays

Metcon (Calories)
Teams of 3

Complete the following:

10 Rounds each

45s work/2:15 rest

ASSAULT BIKE/SKI ERG max cals

*After each effort perform 10 ball slams 20/12kg

*Each team member leaves on the minute. 15sec rotation.
*Consistent rounds
*Score = Total team cals

WOD WOD, November 24, 2018

November 23, 2018

Saturday Slingin
Will anyone get back to the second leg of the rower ??

Metcon (Calories)
In teams of 2

AMRAP in 24 minutes

Buy in : 80/60 x cal row or ski

Then

20 rounds ( 10 rounds each )

6 x Burpees
6 x box jump over 24/20"
6 x DB / KB Push press 22.5/15… 24/16kg

Then

Max calories on rower in time remaining if you make it….

*Fast paced intervals with your buddy – DB should move gracefully !

OPTIONS:

4 or 5 reps of each movement
Reduce DB load
Step up
Nurpees

WOD WOD, November 23, 2018

November 22, 2018

“BIG DAY”

Bench Press (Weight)
Every 3 Minutes x 6 sets

Set 1 : 5 @ 55 %
Set 2 : 5 @ 65 %
Set 3-6 5 @ 70-75%

*After each set : 30 Second SA Suitcase hold per side – Heavy

Metcon (3 Rounds for reps)
Conditioning

Every 5 Minutes x 3 Sets

Run 400m
10 x Toes 2 Bar
10 x Deadlifts 85/55kg

RX PLUS : 15 x Toes 2 Bar 100/65kg

OPTIONS:

Toes 2 Bar : High low bar / knee raise / 15 x weighted abb mat sit ups
DL : Reduce load ( tap and go reps )

COOL DOWN
3 Sets

8 x Cat Camal
8 x Bird dig
8 x T spine rotations

Friday Feelzzz WOD, November 23, 2018

November 22, 2018

Straight up bangersss

Power Clean (10×1)
A. 10 min Emom

1x Power Clean
1x Hang Power Clean
1x Push Press

*Pick your weight at the start and weight remains the same for 10 sets.

*Pick your weight you pick your fate 🙂

Hang Power Clean (10×1)
Push Press (10×1)
Metcon (10 Rounds for reps)
Mental Resilience

10 min EMOM

5-10 Burpees to a 6" target.

This is mental and physical test of stamina. Pick your rep range and do not deviate from it.

It’s all in your head. 🙂

Metcon (AMRAP – Rounds)
3’s a company

1. AMRAP 10 mins

400m Run
10 Deadlifts – 80/55kg
10 HSPU
10 T2B

Rest 2 mins

2. AMRAP 8 mins

200m Run
8 Deadlifts – 100/65kg
8 HSPU
8 T2B

Rest 2 mins

3. AMRAP 6 mins

6 Deadlifts – 120/75kg
6 HSPU
6 T2B

Olympic Weightlifting WOD, November 22, 2018

November 21, 2018

OLY CLUB

Snatch (Weight)
As per last week with Clean and Jerks

20 Minute open cap

3 x 3 Building slightly each set

3 x 2 Building slightly each set

3 x 1 All at same load – 90 %ish

NO MISSES

Back Squat (Weight)
E3MOM x 4 Sets

5 x Back Squat @ 70-75 %

WOD WOD, November 22, 2018

November 21, 2018

Squaz with tha lotz

Warm-up
A) Hip Flow + Glutes
B) Med Ball Clean Progression
C) RDL / Back Squat TEMPO
Back Squat (Weight)
Every 3 Minutes x 6 Sets

Set 1 : 5 @ 55 %
Set 2 : 5 @ 65 %
Set 3-6 5 @ 70-75%

*After each set : 30 Second KB Front Rack support- load her up

TEMPO : 2-X-1-1

Metcon (Time)
CARDIO OPTION:

Assault bike cardio option – for time

50/40 x cal
rest 5
40/30 x cal
rest 4
30/20 x cal
rest 3
20/10 x cal
rest 2
10/5 x cal

Metcon (AMRAP – Reps)
"Finisher"

TABATA WALL BALL 9/6kg

REST 2 MINUTES

TABATA PLANK HOLD

Record total reps from wall ball TABATA

WOD WOD, November 21, 2018

November 20, 2018

Dubzy Helen

Weighted Pull-ups (Weight)
12 Minute cap

3-3-3-3-3-3

Record top weight

*Any Grip Permited

OPTIONS:

6 x 3 @ body weight
6 x 3 Pause Banded

*PRACTICE DUBZ IN REST PERIODS

Metcon (Time)
Midweek Spice – 16 Minute cap finished or not

3 Rounds for time:

30 x Dubz
Run 200m with sandbag or deadball 20/10kg
15 x Swings 24/20"
Run 200m with sandbag or deadball 20/10kg
10 x Pull Ups

OPTIONS :

RX PLUS : Chest 2 Bar

Dubz: 15 Reps / 60 Singles
Run : No sandbag
Swings : Reduce load
Pull Ups : 5 Reps OR 10 x Ring Rows

COOL DOWN
Banded Lats x 2 Mins per side
Wall Squat – lying on back – 2-3 minutes

WOD WOD, November 20, 2018

November 19, 2018

Chesticle Tuesday bah

Metcon (AMRAP – Rounds and Reps)
In Pairs : AMRAP in 22 Minutes

60/50 x Cal Row
40 x Tall Box Jumps 30/24"
30/20 x Ring Dips
20 x Deadball Over Shoulder 55/35kg

RX PLUS : 65/45kg

Box Jump : Lower height
Ring Dips : 20/12 Reps, Ring Push Ups, Push Ups
DB : Reduce Laod

Core / Stability
MIDLINE MASTER CLASS